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Black Beans

Black Beans

117 Ratings
117 Ratings
Recipe Image
Black Beans
Makes: 4 servings
Total Cost: $$$$

Pair these black beans with some brown rice and a green salad for a complete and delicious meal.

Ingredients

  • 2 cans (15.5 ounces each) low-sodium black beans
  • 1/2 medium onion
  • 2 garlic cloves
  • 2 tablespoons vegetable oil (or cooking oil of choice)
  • 1/2 teaspoon ground cumin
  • salt (1/2 teaspoon, optional)
  • 1/4 teaspoon dried oregano (or fresh)

Directions

  1. Wash hands with soap and water.
  2. Carefully drain the juice from one can of black beans. Pour the drained black beans into a bowl. Use a potato masher to mash the beans until they are no longer whole. Set the mashed beans aside.
  3. Chop the onion in to 1/4-inch pieces. Set it aside. Peel the garlic cloves and mince them finely. Set the garlic aside.
  4. In a medium saucepan, heat the oil over medium high heat. Add the onions and sauté for 1 to 2 minutes. Stir in the garlic and cumin and cook for 30 seconds more. Stir in the mashed black beans and the second can of black beans, including the juice. When the beans begin to boil, reduce the heat to low, stir in the salt, if using, and oregano and simmer for 10 minutes, uncovered.

Notes

Learn more about:

Source:

Kids a Cookin’
Kansas Family Nutrition Program and the USDA Food Stamp Nutrition Education Program
Recipe by Lynn Walters and Jane Stacey

Nutrition Information

Serving Size: 1/6 of recipe
Nutrients Amount
Total Calories 269
Total Fat 8 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 304 mg
Carbohydrates 38 g
Dietary Fiber 15 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 0 mcg
Calcium 86 mg
Iron 4 mg
Potassium 708 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 269
Total Fat 8 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
α-Linolenic Acid 0.5 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 38 g
Dietary Fiber 15 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 14 g
Minerals
Calcium 86 mg
Potassium 708 mg
Sodium 304 mg
Copper 434 mcg
Iron 4 mg
Magnesium 80 mg
Phosphorus 245 mg
Selenium 3 mcg
Zinc 1 mg
Vitamins
Vitamin A 0 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mg
Vitamin C 7 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 13 mcg
Folate 137 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.3 mg
Niacin 1 mg
Choline 52 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 1/4 cups
Protein Foods 5 ounces

Write a review

A suggestion to cut down on the sodium. Rinse the black beans by pouring the contents into a colander and rinse with cold water to remove salt before using the beans. Also, adding brown rice as a side dish helps complete the protein intake.
02/13/09
To accommodate a small child who does not like onions, I minced the onions, rather than chopping them. This recipe was very easy and produced great results.
08/11/08
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