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.

Black Bean & Olive Filling Recipe

Makes: About 2 cups, to fill 16 tamales

Active Time: 10 minutes

Total Time: 10 minutes

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

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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

Style/Theme: Vegetarian; Quick (total 30 min. or less); Vegan

Type of Dish: Appetizer; Sauce/Condiment, savory

Ease of Preparation: Easy

Total Time: 15 minutes or less

Ethnic/Regional: Mediterranean

Servings: 8 or more

Health & Diet Considerations: Low calorie; Low carbohydrate; Low cholesterol; Low saturated fat; Heart healthy; Healthy weight; High fiber

Main Ingredient: Beans/Legumes

Meal/Course: Appetizers; Lunch; Dinner ; Snack

Season: Spring; Summer; Fall; Winter

Holiday: Cinco de Mayo

Publication: January/February 1997

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