Cheesy Black Bean Mash Recipe

Posted by

Rate It!

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

2 (15-oz.) cans black beans, rinsed and drained
1/4 cup vegetable broth
1 small onion, chopped
1 jalapeno pepper, seeded and minced
1 tbsp olive oil
1 garlic clove, minced
1/2 tsp salt
1 cup (4 oz.) shredded mexican four-cheese blend

Directions:

Process beans and broth in a food processor 10 to 15 seconds or until smooth.
Sauté onion and jalapeño pepper in hot oil in a large skillet 4 to 5 minutes or until tender. Add garlic, and sauté 1 minute. Add black bean puree and salt, stirring until blended. Cook, stirring frequently, 3 minutes or until bean mixture is thoroughly heated. Stir in cheese until melted. Serve immediately.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	495.72 Kcal (2075 kJ)
Calories from fat	216.44 Kcal
		% Daily Value*
Total Fat	24.05g	37%
Cholesterol	27.55mg	9%
Sodium	1683.35mg	70%
Potassium	1110.7mg	24%
Total Carbs	50.76g	17%
Sugars	6.04g	24%
Dietary Fiber	11.57g	46%
Protein	21.53g	43%
Vitamin C	23.7mg	40%
Iron	3.8mg	21%
Calcium	289.1mg	29%

Amount Per 100 g
Calories	197.85 Kcal (828 kJ)
Calories from fat	86.38 Kcal
		% Daily Value*
Total Fat	9.6g	37%
Cholesterol	10.99mg	9%
Sodium	671.86mg	70%
Potassium	443.31mg	24%
Total Carbs	20.26g	17%
Sugars	2.41g	24%
Dietary Fiber	4.62g	46%
Protein	8.59g	43%
Vitamin C	9.5mg	40%
Iron	1.5mg	21%
Calcium	115.4mg	29%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Cuban Black Bean Soup

Black beans, Water, Onion, Green pepper, Olive oil and 6 more..
Asian Noodle, Tofu, and Vegetable Stir-Fry

Uncooked bean threads (cellophane noodles) and 15 more..
Black Bean Burgers

Black beans, rinsed and drained, Uncooked oats and 9 more..
Black and White Nachos

Black beans, drained and 11 more..
Chicken with Black Bean Salsa

Canned black beans, rinsed and drained, Fresh corn kernels and 13 more..
Santa Fe Chicken

Onion, chopped, Chopped seeded jalapeno pepper, Olive oil and 10 more..
Black Bean Sauce

Black beans, rinsed and drained and 7 more..
Swordfish Kebabs

Chopped onion, Fresh lemon juice (about 2 lemons) and 11 more..
Mexican Casserole

Crushed tortilla chips and 14 more..
Two-Bean Chili

Mushrooms, sliced, Green pepper, chopped and 16 more..
Slow-Cooked Two-Bean Chili

Sliced fresh mushrooms, Green pepper, chopped and 18 more..
Chili Mac

Uncooked whole wheat elbow macaroni, Lean ground turkey and 13 more..
Calico Corn Salsa

Frozen corn, thawed, Frozen peas, thawed, Ground cumin and 11 more..
Roasted Tomato Salsa I

Roma (plum) tomatoes, Garlic, unpeeled, Onion, quartered and 6 more..
Garbanzo Bean Salad

Garbanzo beans, Red wine vinegar, Olive oil and 7 more..