Smashed Potatoes With Spicy Black Beans
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables | Vegan | Legumes, Potatoes, Vegan, Vegetarian | 4 | Servings |
INGREDIENTS
| 4 | Russet baking potatoes | |
| 15 | oz | Canned black beans or red |
| kidney beans | ||
| 1 | T | Canola oil |
| 1 | Red onion, diced | |
| 1 | Tomato, diced | |
| 1 | Jalapeno, optional seeded | |
| and minced optional or | ||
| other chili pepper | ||
| 1 | t | Ground cumin |
| 1/2 | t | Black pepper |
| 2 | T | Chopped fresh cilantro |
INSTRUCTIONS
Preheat the oven to 400 F. Scrub the potatoes and pierce the skin with a fork several times. Place the potatoes on a baking pan and bake for about one hour, until tender. Meanwhile, drain the beans, reserving 1/4 cup of the liquid. In a medium saucepan heat the oil over medium heat. Add the onion, tomato, and jalapeno (if desired). Cook, stirring, for about 4 minutes. Stir in the beans, liquid, cumin, and pepper and cook for about 4 minutes more. To thicken, mash the beans against the side of the pan with the back of a spoon or place in a blender and process until smooth. Blend in the cilantro. To serve, slit each potato down the center and fluff up the pulp. With the back of a spoon, mash the potatoes down. Spoon the beans over the top. Serves 4. Reprinted in Nutrition Action Healthletter, May 1999. PER SERVING Calories: 250 Total Fat: 4 grams Saturated Fat: 0 grams Fiber: 8 grams Sodium: 230 mg Cholesterol: 0 mg Carbohydrate: 45 grams Protein: 8 grams Food Exchanges: 6 Starch/Bread; 1/2 Lean Meat; 1 Vegetable; 1/2 Fat From ellen C. <ellen@elekta.com> Recipe by: Seven Pillars of Health, Jay Solomon Posted to EAT-LF Digest by "Ellen C." <ellen@brakes.elekta.com> on May 27, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 443
Calories From Fat: 41
Total Fat: 4.7g
Cholesterol: 0mg
Sodium: 478.9mg
Potassium: 2135.6mg
Carbohydrates: 87.2g
Fiber: 14.9g
Sugar: 6.9g
Protein: 15.2g