Diabetes Forecast

Refried Black Beans

Canned beans are a great source of fiber and protein.

Per Serving

Refried Black Beans

Makes: 4 servings
Serving Size: 1/2 cup
Calories 130
Fat 4 g
Saturated Fat 0.4 g
Trans Fat 0 g
Carbohydrate 18 g
Fiber 6 g
Sugars 3 g
Cholesterol 0 mg
Sodium 440 mg
Potassium 305 mg
Protein 6 g
Phosphorus 105 mg
Choices: Starch 1, Lean Protein 1
  • Makes: 4 servings
  • Serving Size: 1/2 cup
  • Preparation Time: 15 minutes
  • Cooking Time: 10 minutes


1 Tbsp. vegetable oil
1 small onion, minced
3 garlic cloves, minced
1 tsp. chili powder
1/2 tsp. ground cumin
1/2 tsp. sea salt
1/4 tsp. freshly ground black pepper
1 can (15 oz.) black beans, rinsed and drained
2/3 cup low-fat, reduced-sodium chicken or vegetable broth
2 Tbsp. finely minced fresh cilantro


  1. In a large skillet, heat the oil over medium heat. Add the onion and sauté for 6 to 7 minutes. Add the garlic and sauté for 1 minute. Add the chili powder, cumin, salt, and black pepper and sauté for 1 minute.
  2. Add the black beans and sauté for 1 minute. Increase the heat to medium high and add the broth. With a potato masher, mash the beans until somewhat smooth (a few whole beans provides nice texture). Cook for about 7 minutes, until the beans are thick and the broth is absorbed. Sprinkle the beans with cilantro. Serve immediately.

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