Baked Black Beans with Chorizo

Gluten Free
Health score
42%
Baked Black Beans with Chorizo
65 min.
6
299kcal

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Welcome to a delicious culinary adventure with our Baked Black Beans with Chorizo recipe! This dish is a perfect blend of flavors and textures, making it an ideal choice for any meal, be it a hearty lunch or a comforting dinner. Bursting with the rich and smoky flavor of Spanish chorizo, combined with the earthy taste of black beans, this recipe offers a satisfying taste experience that will please even the most discerning palates.

Not only is it gluten-free, but it's also a nutritious powerhouse, providing a healthy dose of protein and fiber that will keep you feeling full and energized. With just 65 minutes of your time, you can whip up this tantalizing dish that serves six, making it perfect for family gatherings or meal prep for the week. Your kitchen will be filled with the irresistible aroma of sautéed garlic and onions, inviting everyone to the table.

Whether you're hosting a casual dinner with friends or looking for a comforting weeknight meal, Baked Black Beans with Chorizo caters to all occasions. It’s easy to prepare and requires just a handful of ingredients, making it accessible for cooks of all skill levels. Top it off with fresh green onions and a sprinkle of cheese, and you’ll have a dish that looks as good as it tastes. Dive into the vibrant flavors of this recipe and enjoy a satisfying meal that nourishes both body and soul!

Ingredients

  • 30 ounce no-salt-added black beans rinsed drained canned
  •  garlic cloves minced
  • 0.3 cup green onions thinly sliced
  • 0.5 teaspoon ground cumin 
  • 0.3 teaspoon ground pepper red
  •  jalapeno sliced
  • 0.8 cup lower-sodium chicken broth fat-free
  • ounces monterrey jack cheese shredded
  • tablespoon olive oil 
  • 1.5 cups onion chopped
  • 0.5 teaspoon salt 
  • 0.5 cup chorizo diced spanish
  • cup tomatoes seeded chopped

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 42
  2. Heat a large nonstick skillet over medium-high heat.
  3. Add oil to pan; swirl to coat.
  4. Add chorizo; saut for 2 minutes.
  5. Remove chorizo from pan. Coat pan with cooking spray.
  6. Add onion and jalapeo; saut 4 minutes, stirring occasionally.
  7. Add salt, cumin, red pepper, and garlic; saut 1 minute, stirring constantly. Stir in broth and beans; bring to a boil. Cook 5 minutes. Mash to desired consistency. Spoon bean mixture into an 8-inch square baking dish coated with cooking spray.
  8. Top with chorizo, tomato, and cheese.
  9. Bake at 425 for 30 minutes or until lightly browned. Top with green onions.

Nutrition Facts

Calories299kcal
Protein23.37%
Fat24.52%
Carbs52.11%

Properties

Glycemic Index
46.83
Glycemic Load
7.81
Inflammation Score
-8
Nutrition Score
16.880434839622%

Flavonoids

Naringenin
0.17mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
2mg
Kaempferol
0.35mg
Myricetin
0.08mg
Quercetin
8.87mg

Nutrients percent of daily need

Calories:298.86kcal
14.94%
Fat:8.32g
12.8%
Saturated Fat:3.2g
20%
Carbohydrates:39.78g
13.26%
Net Carbohydrates:26.2g
9.53%
Sugar:2.63g
2.92%
Cholesterol:14.3mg
4.77%
Sodium:311.35mg
13.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.84g
35.69%
Folate:227.71µg
56.93%
Fiber:13.58g
54.31%
Manganese:0.77mg
38.44%
Magnesium:111.06mg
27.76%
Phosphorus:265.01mg
26.5%
Vitamin B1:0.38mg
25.63%
Potassium:720.15mg
20.58%
Iron:3.62mg
20.11%
Copper:0.34mg
17.17%
Zinc:2.04mg
13.6%
Vitamin C:10.77mg
13.05%
Calcium:130.07mg
13.01%
Vitamin K:12.94µg
12.32%
Vitamin B6:0.22mg
10.96%
Vitamin B2:0.14mg
8.53%
Vitamin A:426.18IU
8.52%
Selenium:3.68µg
5.25%
Vitamin B3:1mg
5.01%
Vitamin B5:0.46mg
4.6%
Vitamin E:0.64mg
4.28%
Vitamin B12:0.08µg
1.31%
Source:My Recipes