Home » Black Bean & Olive Filling
Black Bean & Olive Filling
From EatingWell: January/February 1997
Use this spiced black bean-and-olive filling to stuff tamales or combine with sauteed chard in tacos.
About 2 cups, to fill 16 tamales
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Total Time:
Nutrition Profile
Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber |
View Our Nutrition Guidelines »Ingredients
- 1 tablespoon chili powder
- 2 teaspoons ground cumin
- 1 15-ounce can black beans, rinsed and coarsely chopped
- 1/3 cup pitted green olives, coarsely chopped
- Salt & freshly ground pepper to taste
Preparation
- Toast chili powder and cumin in a small dry skillet over low heat, stirring occasionally, until fragrant, about 1 minute. Transfer to a mixing bowl. Add beans and olives; mix thoroughly. Season with salt and pepper.
Nutrition
Per 1/4-cup serving: 66 calories; 2 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 3 g protein; 3 g fiber; 270 mg sodium; 19 mg potassium.
Carbohydrate Servings: 1/2
Exchanges: 1/2 starch, 1/2 lean meat
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Recipe Categories
- Meal/Course
- Snack
- Dinner
- Lunch
- Appetizers
- Health & Diet Considerations
- High fiber
- Healthy weight
- Heart healthy
- Low saturated fat
- Low cholesterol
- Low carbohydrate
- Low calorie
- Main Ingredient
- Beans/Legumes
- Servings
- 8 or more
- Total Time
- 15 minutes or less
- Ethnic/Regional
- Mediterranean
- Ease of Preparation
- Easy
- Type of Dish
- Sauce/Condiment, savory
- Appetizer
- Style/Theme
- Vegetarian
- Vegan
- Quick (total 30 min. or less)
- Holiday
- Cinco de Mayo
- Publication
- January/February 1997
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