Black Beans 'n' Spuds

Vegetarian
Gluten Free
Health score
11%
Black Beans 'n' Spuds
10 min.
4
253kcal

Suggestions


Are you looking for a quick and delicious side dish that’s both vegetarian and gluten-free? Look no further than our Black Beans 'n' Spuds! This delightful recipe combines the hearty goodness of black beans with creamy mashed potatoes, creating a satisfying dish that’s perfect for any meal. In just 10 minutes, you can whip up a flavorful accompaniment that will impress your family and friends.

The star of this dish is the black beans, which are not only packed with protein but also add a rich, earthy flavor that complements the smooth texture of the mashed potatoes. Toss in a touch of butter for creaminess and a sprinkle of fresh cilantro for a burst of freshness, and you have a winning combination that’s sure to please even the pickiest eaters.

Whether you’re serving it alongside grilled vegetables, a hearty salad, or your favorite protein, Black Beans 'n' Spuds is versatile enough to fit into any meal. Plus, with only 253 calories per serving, you can indulge without the guilt. So, gather your ingredients and get ready to enjoy a dish that’s not only quick to prepare but also packed with flavor and nutrition!

Ingredients

  • tablespoon butter 
  • 15 oz black beans rinsed drained canned
  • tablespoon cilantro leaves fresh chopped
  • 24 oz potatoes refrigerated mashed

Equipment

  • bowl
  • plastic wrap
  • microwave

Directions

  1. Microwave potatoes according to package directions.
  2. Stir together potatoes, black beans, and butter in a large microwave-safe bowl. Cover with plastic wrap; fold back a small edge to allow steam to escape. Microwave at HIGH 1 to 2 minutes or until hot. Stir in cilantro.
  3. Serve immediately.
  4. Note: For testing purposes only, we used Diner's Choice Country Style Mashed Potatoes. You can substitute 4 cups of your favorite hot mashed potatoes.

Nutrition Facts

Calories253kcal
Protein15.28%
Fat11.49%
Carbs73.23%

Properties

Glycemic Index
41.44
Glycemic Load
21.75
Inflammation Score
-6
Nutrition Score
14.976956648995%

Flavonoids

Kaempferol
1.36mg
Quercetin
1.24mg

Nutrients percent of daily need

Calories:252.84kcal
12.64%
Fat:3.3g
5.08%
Saturated Fat:1.92g
12.02%
Carbohydrates:47.33g
15.78%
Net Carbohydrates:36.25g
13.18%
Sugar:1.33g
1.48%
Cholesterol:7.53mg
2.51%
Sodium:440.99mg
19.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.88g
19.76%
Fiber:11.08g
44.32%
Vitamin C:36.41mg
44.13%
Potassium:1044.91mg
29.85%
Vitamin B6:0.56mg
28.03%
Manganese:0.51mg
25.42%
Folate:92.23µg
23.06%
Phosphorus:212.66mg
21.27%
Copper:0.39mg
19.4%
Magnesium:76.43mg
19.11%
Vitamin B1:0.29mg
19.01%
Iron:3.35mg
18.61%
Vitamin B3:2.45mg
12.27%
Vitamin B2:0.18mg
10.79%
Zinc:1.07mg
7.14%
Vitamin B5:0.7mg
7.04%
Calcium:58.53mg
5.85%
Vitamin K:3.79µg
3.61%
Selenium:1.93µg
2.75%
Vitamin A:101.87IU
2.04%
Source:My Recipes