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–+ servings
black bean burrito/taco on a plate
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5 from 4 votes

Black Beans: Healthy Choices for Tex-Mex Dishes

Incredibly easy to make healthy and flavorful black beans! Perfect for burritos, dips, nachos, taquitos, and more!
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Appetizer, Dinner, Lunch
Cuisine: American, Mexican, Tex-Mex
Keyword: Bean, Black bean, Dip, healthy, one-pot, quick, Spicy
Servings: 6 Servings
Calories: 274kcal
Author: Belly Laugh Living

Equipment

Ingredients

  • 30 Ounces Black beans (2 - 15 ounce cans)
  • 2 Slices Bacon or 1 Tablespoon Olive Oil
  • 2 teaspoons Cumin
  • 1 Small Onion
  • 1 Clove Garlic
  • ½ teaspoon Salt
  • 1 Tablespoon Dried Oregano
  • 2 teaspoons Cayenne Pepper Optional
  • 2 Ounces Cheddar Cheese
  • 2 Tablespoons Low Fat Sour Cream
  • Cilantro
  • Salsa

Instructions

Beans

  • Chop bacon and add it to a sauté pan. Cook over medium heat. Chop the onion. Note: If you are not using bacon, use 2 tablespoons of olive oil.
    Onions and garlic in a pan
  • Once the bacon is cooked, add the chopped onion, salt, cumin, and garlic to the saute pan.
    Onions and garlic in a pan
  • When the onions are soft, add the black beans to the pan.
    Black Beans in a pan
  • While beans are cooking, mash them with a potato masher or use a metal spatula. As you smash the beans, the mixture will thicken.
    Black beans with tool to smash beans
  • The bean dip is ready after the majority of the liquid has cooked down. Simply put the beans in a bowl. Serve with salsa, cheese, and chips.

Make bean Burrito or Bean Nachos

  • BURRITO:
    Place about ¼ to ½ cup of beans in a flour tortilla
    Sprinkle a Tablespoon of Cheddar cheese (or your favorite cheese)
    Place under broiler to melt the cheese. Take a minute or so
    Roll the Burrito
    Add the amount of salsa you want
    Add ½ Tablespoon low-fat Sour Cream. 
    Serve with a nice cold beer
    black bean burrito/taco on a plate
  • BEAN NACHOS:
    Place tortilla chips on a foil-lined cookie sheet.
    Place bean dip on the chips.
    Sprinkle cheese over beans.
    Place under broiler to melt cheese
    Put chips on a plate and sprinkle with green onions and cilantro.
    If you want, you can add sour cream
    Bacon Bean Dip in chips

Nutrition

Calories: 274kcal | Carbohydrates: 37g | Protein: 16g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 16mg | Sodium: 311mg | Potassium: 588mg | Fiber: 13g | Sugar: 1g | Vitamin A: 419IU | Vitamin C: 2mg | Calcium: 135mg | Iron: 4mg