![Basic mashed black beans recipe in a blue bowl, topped with fresh cilantro](https://cdn.statically.io/img/www.eatingwell.com/thmb/bUfp-KVx6lHGC9UODsOmPIqclWg=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/basic-mashed-black-beans-7952313-1x1-b01b648b8d4a4428b22f369acb8472aa.jpg)
Diana Chistruga
![Ingredients for the basic mashed black beans recipe](https://www.eatingwell.com/thmb/ph5yosKV80s2PbnG588e2SzG3tA=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/basic-mashed-black-beans-7952313-ingredients-1x1-7d3b9ad46e1c4a60ac8296843d260ae6.jpg)
Diana Chistruga
Ingredients
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1 pound dried black beans, soaked overnight
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1 tablespoon canola oil
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1 cup finely chopped white onion
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4 cloves garlic, finely chopped
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¼ cup chopped fresh cilantro stems
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8 cups water
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1 tablespoon lime juice
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1 teaspoon salt
Directions
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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.
Diana Chistruga
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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.)
Diana Chistruga
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
Nutrition Facts (per serving)
215 | Calories |
2g | Fat |
37g | Carbs |
11g | Protein |
Nutrition Facts | |
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Servings Per Recipe 8 | |
Serving Size 1/2 cup | |
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.