Hvor mange kalorier er der i Black Beans?

En portion har 269 kcal. Opskriften giver 4 portioner (1/6 of recipe hver).

Hvor meget protein er der i Black Beans?

14 g protein pr. portion med 38 g kulhydrat og 8 g fedt.

Hvad skal jeg bruge til Black Beans?

7 ingredienser: 2 cans (15.5 ounces each) low-sodium black beans, 1/2 medium onion, 2 garlic cloves, 2 tablespoons vegetable oil (or cooking oil of choice), 1/2 teaspoon ground cumin og salt (1/2 teaspoon, optional) ….

Black Beans

Name: Black Beans
Yield: 4 servings
Ingredients: 2 cans (15.5 ounces each) low-sodium black beans; 1/2 medium onion; 2 garlic cloves; 2 tablespoons vegetable oil (or cooking oil of choice); 1/2 teaspoon ground cumin; salt (1/2 teaspoon, optional); 1/4 teaspoon dried oregano (or fresh)

Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.

Pair these black beans with some brown rice and a green salad for a complete and delicious meal.

269kcal pr. portion

14 gprotein

38 gkulhydrat

8 gfedt

4portioner (1/6 of recipe)

Ingredienser

2 cans (15.5 ounces each) low-sodium black beans næringsindhold
1/2 medium onion næringsindhold
2 garlic cloves næringsindhold
2 tablespoons vegetable oil (or cooking oil of choice) næringsindhold
1/2 teaspoon ground cumin
salt (1/2 teaspoon, optional) næringsindhold
1/4 teaspoon dried oregano (or fresh) næringsindhold

Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.

Næringsindhold pr. portion

Næringsstof	Pr. portion	% DV
Kalorier	269 kcal
Fedt i alt	8 g	10 %
Mættet fedt	1 g	5 %
Kolesterol	0 mg	0 %
Natrium	304 mg	13 %
Kulhydrat i alt	38 g	14 %
Kostfibre	15 g	54 %
Sukkerarter i alt	1 g
Tilsat sukker	0 g	0 %
Protein	14 g	28 %
D-vitamin	0 µg	0 %
Calcium	86 mg	7 %
Jern	4 mg	22 %
Kalium	708 mg	15 %

Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.

MyPlate-fødevaregrupper pr. portion

Protein Foods: 5 ounces

Fremgangsmåde

Wash hands with soap and water.
Carefully drain the juice from one can of black beans. Pour the drained black beans into a bowl. Use a potato masher to mash the beans until they are no longer whole. Set the mashed beans aside.
Chop the onion in to 1/4-inch pieces. Set it aside. Peel the garlic cloves and mince them finely. Set the garlic aside.
In a medium saucepan, heat the oil over medium high heat. Add the onions and sauté for 1 to 2 minutes. Stir in the garlic and cumin and cook for 30 seconds more.
Stir in the mashed black beans and the second can of black beans, including the juice. When the beans begin to boil, reduce the heat to low, stir in the salt, if using, and oregano and simmer for 10 minutes, uncovered.

Noter

Learn more about: Onions Garlic Herbs

Kilde

Kids a Cookin’ Kansas Family Nutrition Program and the USDA Food Stamp Nutrition Education Program Recipe by Lynn Walters and Jane Stacey

Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/black-beans, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.

Generel ernæringsinformation, ikke medicinsk rådgivning.