Basic Mashed Black Beans

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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.

Carolyn Malcoun

Updated on June 25, 2024

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Tested by

EatingWell Test Kitchen

Basic mashed black beans recipe in a blue bowl, topped with fresh cilantro — Photo:
Diana Chistruga

Active Time:

15 mins

Total Time:

1 hr 15 mins

Servings:

Nutrition Profile:

Nut-Free Dairy-Free Low-Fat Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian High-Protein Egg-Free Gluten-Free

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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.

Diana Chistruga
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

Black Bean-Stuffed Chiles Rellenos

Originally appeared: EatingWell Magazine, April 2022; updated February 2023

Nutrition Facts (per serving)

215	Calories
2g	Fat
37g	Carbs
11g	Protein

Nutrition Facts
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.