Health

Cumin-Scented Black Beans With Cilantro

cumin-blck-beans Photo: Leigh Beisch

Ingredients

  • 2 teaspoons canola or olive oil
  • 1 cup chopped red onion
  • 1 cup chopped tomato
  • 3/4 cup chopped green bell pepper
  • 2 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 1 (15-ounce) can black beans, undrained
  • 1/4 cup minced fresh cilantro
  • 1 tablespoon fresh lime juice
  • Reduced-fat sour cream (optional)
  • Crushed red chili flakes (optional)

Preparation


1. Heat canola or olive oil in a large saucepot over medium heat. Add red onion, tomato, bell pepper, garlic, and cumin. Cook 4 minutes, stirring constantly, until tender.

2. Add beans, reduce heat to medium-low, and cook 10 minutes.

3. Add cilantro and juice, and serve. Garnish with sour cream and chili flakes, if desired.

Note: Nutritional analysis includes Sugars 7g.


  • Prep Time:
  • Cook Time:

  • Add flavor to canned black beans with tomato, onion, bell pepper, cumin and cilantro and serve as a side dish with your favorite Mexican recipes.
  • Yield: 4 servings (serving size: 3/4 cup)

Nutritional Information

Calories per serving: 129
Fat per serving: 3g
Saturated fat per serving: 0.0g
Monounsaturated fat per serving: 1g
Polyunsaturated fat per serving: 1g
Protein per serving: 5g
Carbohydrate per serving: 22g
Fiber per serving: 5g
Cholesterol per serving: 0.0mg
Iron per serving: 2mg
Sodium per serving: 107mg
Calcium per serving: 50mg

Good to Know

Beans are a great carbohydrate complement to any meal. They provide fiber, and when mixed with rice, offer a complete source of protein. If you choose to top with sour cream, go with fat-free.