Cheesy Black Bean Mash

Vegetarian
Gluten Free
Health score
13%
Cheesy Black Bean Mash
24 min.
6
224kcal

Suggestions

Ingredients

  • 30 oz black beans rinsed drained canned
  •  garlic clove minced
  •  jalapeno minced seeded
  • tablespoon olive oil 
  • small onion chopped
  • 0.5 teaspoon salt 
  • oz mexican four-cheese blend shredded
  • 0.3 cup vegetable broth 

Equipment

  • food processor
  • frying pan

Directions

  1. Process beans and broth in a food processor 10 to 15 seconds or until smooth.
  2. Saut onion and jalapeo pepper in hot oil in a large skillet 4 to 5 minutes or until tender.
  3. Add garlic, and saut 1 minute.
  4. 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.
  5. Serve immediately.

Nutrition Facts

Calories224kcal
Protein23.17%
Fat32.27%
Carbs44.56%

Properties

Glycemic Index
22.33
Glycemic Load
0.37
Inflammation Score
-5
Nutrition Score
11.36173922601%

Flavonoids

Luteolin
0.04mg
Isorhamnetin
0.58mg
Kaempferol
0.08mg
Myricetin
0.01mg
Quercetin
2.5mg

Nutrients percent of daily need

Calories:223.86kcal
11.19%
Fat:8.15g
12.54%
Saturated Fat:3.65g
22.8%
Carbohydrates:25.34g
8.45%
Net Carbohydrates:15.28g
5.56%
Sugar:0.91g
1.01%
Cholesterol:17.95mg
5.98%
Sodium:892.66mg
38.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.17g
26.34%
Fiber:10.05g
40.22%
Phosphorus:240.62mg
24.06%
Folate:91.78µg
22.95%
Manganese:0.36mg
18.03%
Calcium:178.17mg
17.82%
Iron:2.86mg
15.88%
Copper:0.28mg
14.21%
Vitamin B1:0.21mg
14.01%
Magnesium:55.98mg
14%
Vitamin B2:0.24mg
13.85%
Potassium:477.54mg
13.64%
Vitamin C:7.61mg
9.23%
Zinc:1.36mg
9.09%
Selenium:4.82µg
6.88%
Vitamin B6:0.12mg
5.97%
Vitamin B3:0.95mg
4.74%
Vitamin B12:0.23µg
3.87%
Vitamin A:176.51IU
3.53%
Vitamin B5:0.33mg
3.33%
Vitamin E:0.47mg
3.13%
Vitamin K:2.36µg
2.25%
Source:My Recipes