Healthy Recipes Healthy Ingredient Recipes Healthy Bean Recipes Healthy Black Bean Recipes Basic Mashed Black Beans Be the first to rate & review! This simple pot of beans—which is used in our Chiles Rellenos (see associated recipe)—is delicately seasoned so it doesn't compete with the other flavors in the dish. But you can increase the garlic, cilantro and lime juice if you're serving this on its own. By Carolyn Malcoun Carolyn Malcoun Instagram Twitter As EatingWell's food editor, Carolyn Malcoun searches for cool farmers, chefs and other food stories to tell. She has a bachelor's degree in journalism from the University of Wisconsin and a culinary arts degree from New England Culinary Institute. She started at EatingWell as an intern in the Test Kitchen in 2005 and joined the editorial team soon after. EatingWell's Editorial Guidelines Updated on February 17, 2023 Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Instagram Breana Lai Killeen, M.P.H., RD, is EatingWell's former test kitchen & editorial operations manager. During her time at EatingWell, Breana oversaw the development, production and nutrition analysis of 500-plus recipes per year and helped manage day-to-day operations to keep everything running smoothly. Breana has a master's degree in public health from the University of North Carolina at Chapel Hill, is a graduate of Le Cordon Bleu London, a Wine Spirit & Education Trust-trained sommelier and a registered dietitian. EatingWell's Editorial Guidelines Print Rate It Share Share Tweet Pin Email Photo: Diana Chistruga Active Time: 15 mins Total Time: 1 hrs 15 mins Servings: 8 Nutrition Profile: Dairy-Free Egg Free Gluten-Free Heart Healthy High Fiber High-Protein Low Fat Nut-Free Soy-Free Vegan Vegetarian Jump to Nutrition Facts Ingredients 1 pound dried black beans, soaked overnight 1 tablespoon canola oil 1 cup finely chopped white onion 4 cloves garlic, finely chopped ¼ cup chopped fresh cilantro stems 8 cups water 1 tablespoon lime juice 1 teaspoon salt Directions Drain beans. Heat oil in a large pot over medium heat. Add onion and cook, stirring occasionally, until starting to brown, about 5 minutes. Add garlic and cilantro stems and cook, stirring, until fragrant, about 30 seconds. Add the beans and 8 cups water. Cover and bring to a boil over high heat, then reduce heat to maintain a simmer. Cook, covered, until the beans are starting to fall apart, about 1 hour. Reserve 1 1/2 cups cooking liquid, then drain the beans. Mash the beans in the pot with lime juice, salt and 1 cup of the cooking liquid, adding more cooking liquid to reach desired consistency. (Alternatively, puree in a food processor, adding more cooking liquid as necessary.) To make ahead Refrigerate for up 4 days or freeze for up to 3 months. Variation To cook unsoaked beans in an electric pressure cooker: Heat oil in an electric pressure cooker on Sauté mode. Add onion and cook, stirring occasionally, until starting to brown, about 3 minutes. Add garlic and cilantro stems, cook, stirring, until fragrant, about 30 seconds. Turn the cooker off. Add dried beans and 6 cups water. Lock the lid and pressure cook for 30 minutes. Let the pressure release naturally for 20 minutes. Manually release any remaining pressure. Reserve 1 1/2 cups cooking liquid and drain the beans. Mash the beans in the cooker with lime juice, salt and 1 cup liquid, adding more cooking liquid to reach desired consistency. Associated Recipe Black Bean-Stuffed Chiles Rellenos Rate it Print Nutrition Facts (per serving) 215 Calories 2g Fat 37g Carbs 11g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 8 Calories 215 % Daily Value * Total Carbohydrate 37g 13% Dietary Fiber 5g 18% Total Sugars 6g Protein 11g 22% Total Fat 2g 3% Vitamin A 45IU 1% Vitamin C 3mg 3% Vitamin E 1mg 4% Folate 4mcg 1% Vitamin K 3mcg 3% Sodium 299mg 13% Iron 3mg 17% Magnesium 5mg 1% Potassium 42mg 1% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved