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Easy Black Beans

:  June/July 2005, EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 3.9 (25 votes)

These easy black beans are the perfect accompaniment to any Mexican fiesta.


READER'S COMMENT:
"These beans are awesome. I found them while a member of Jullian Michaels.com. They're one of the recipes she recommends. They are very simple to make. "
Easy Black Beans Recipe

Makes: 8 servings, scant 1/2 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1 medium yellow onion, diced (about 1 1/2 cups)
  • 2 cloves garlic, minced
  • 2 teaspoons ground ancho chile pepper, (see Note)
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 2 15-ounce cans black beans, rinsed
  • 1 cup water
  • 1 tablespoon tomato paste

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Preparation

  1. Heat oil in a medium saucepan over medium-high heat. Add onion and cook, stirring, until translucent, 4 to 5 minutes. Add garlic and cook, stirring constantly, for 30 seconds. Add ground chile, cumin and oregano and cook, stirring, until fragrant, about 30 seconds more. Add beans, water and tomato paste; stir to combine. Bring to a simmer, reduce heat to medium-low and cook, stirring occasionally, until the beans are heated through and the sauce is slightly thickened, 8 to 10 minutes. Serve warm.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 2 days. Reheat in a saucepan with 2 tablespoons water over medium-low heat, stirring occasionally, for about 5 minutes.
  • Ingredient Note: Ancho chile peppers, one of the most popular dried chiles used in Mexico, are dried poblano peppers. They have a mild, sweet, spicy flavor. Ground ancho chile pepper can be found in the specialty-spice section of large supermarkets, or substitute ground chili powder with a pinch of cayenne.

Nutrition

Per serving: 117 calories; 1 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 6 g protein; 5 g fiber; 84 mg sodium; 69 mg potassium.

Nutrition Bonus: Folate (41% daily value), Magnesium (19% dv), Iron (15% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 very lean meat


More From EatingWell

Recipe Categories

Style/Theme
Quick (total 30 min. or less)
Vegan
Vegetarian
Make ahead instructions
Type of Dish
Side dish, vegetable
Ease of Preparation
Easy
Ethnic/Regional
Mexican
Southwest
Total Time
30 minutes or less
Servings
8 or more
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Gluten free
Main Ingredient
Beans/Legumes
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
Cinco de Mayo
Publication
EatingWell for a Healthy Heart Cookbook (2008)
June/July 2005
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