Low Fat Black Beans Recipes

LOW-FAT BLACK BEANS

Low-Fat Black Beans image

Adapted from the recipe on the back of a can of Bush's brand black beans. They're a great low-fat side dish for any Mexican fare. Very simple to prepare.

Provided by Michael Wodnicki

Categories Black Beans

Time 15m

Yield 4 cups, 6 serving(s)

Number Of Ingredients 7

Ingredients

2 (15 ounce) cans black beans, drained and rinsed
1/2 cup onion, chopped
1 cup fat-free chicken broth
1 teaspoon ground thyme
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon pepper

Steps:

Combine all ingredients into a medium saucepan.
Cover and simmer for 10 minutes or until beans are tender and begin to split.
Serve immediately.

HEALTHY LOW-FAT BLACK BEAN VEGGIE BURGERS

Healthy Low-Fat Black Bean Veggie Burgers image

This is the first veggie burger I have ever tried and I was very impressed. I am not vegetarian, But I really enjoyed these! I don't know how these compare up to other black bean burgers, but I know these are super cheap, healthy, and very yummy! I found this recipe somewhere on Google and changed it to my tastes. I don't think they will hold up enough to be just thrown on the BBQ because these are soft burgers, but if you refrigerate your leftovers they are nice and firm and work in the oven or BBQ the next day after they were fried. Don't be scared to lightly fry these because they are so low fat anyways, so you still aren't hurting yourself! Enjoy!

Provided by I Cant Believe Its

Categories Lunch/Snacks

Time 20m

Yield 3 burgers, 3 serving(s)

Number Of Ingredients 9

Ingredients

1 1/2-2 tablespoons pureed onions (I prefer green onions)
1 cup black beans, well drained
1 -3 tablespoon whole wheat flour
1 slice whole wheat bread, very well crumbled
1 -1 1/2 teaspoon crushed garlic
1/2 teaspoon onion powder
1/4 teaspoon seasoning salt
salt and pepper
oil (for frying)

Steps:

In a large bowl, mash the beans until almost smooth (or puree with the onions).
Add onions and the rest of the ingredients, except the oil, adding the flour a tablespoon at a time until the mixture is at your desired consistency.
Form bean mixture into flat patties and fry patties in a small amount of oil until slightly firm.
Serve topped with hummus or a Greek feta salad salad dressing, spread on a whole wheat bun. I tried these with the usual ketchup and they weren't nearly as good -- trust me.

Nutrition Facts : Calories 112, Fat 0.8, SaturatedFat 0.2, Sodium 50.4, Carbohydrate 20.9, Fiber 6, Sugar 0.9, Protein 6.5

LOW-FAT REFRIED BEANS

Low-Fat Refried Beans image

Writes field editor Kitty Shelton from her Ketchum, Idaho kitchen, "A local Mexican restaurant shared this recipe with me. It's so simple and tasty you'll never go back to canned refried beans."

Provided by Taste of Home

Categories Side Dishes

Time 2h20m

Yield 9 servings.

Number Of Ingredients 5

Ingredients

1 package (16 ounces) dried pinto or red beans
1 large onion, quartered
3 garlic cloves
1/2 teaspoon ground cumin
3 to 4 drops hot pepper sauce

Steps:

Place beans in a Dutch oven; add water to cover by 2 in. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 hour. Drain beans; discard liquid. Return beans to pan; add water to cover. Add onion and garlic; bring to a boil. Cover and cook over low heat for 2 hours or until beans are very tender, adding water to keep covered if needed. Discard onion and garlic. Mash beans with a potato masher, leaving some beans whole. Stir in cumin and hot pepper sauce.

Nutrition Facts : Calories 180 calories, Fat 1g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 6mg sodium, Carbohydrate 34g carbohydrate (0 sugars, Fiber 0 fiber), Protein 11g protein.

FAT FREE REFRIED BEANS

Fat Free Refried Beans image

These fat free refried beans are great to use in enchiladas, tacos or even as a spread.

Provided by BROMFIELD

Categories Side Dish Beans and Peas

Time 25m

Yield 4

Number Of Ingredients 7

Ingredients

2 cups canned black beans, divided
½ cup water
2 cloves garlic, minced
1 teaspoon pepper
1 teaspoon salt
1 teaspoon liquid smoke flavoring
¾ cup diced onion

Steps:

In a small bowl mash 2/3 cup of beans to a smooth paste.
In a medium saucepan over medium heat, combine the remaining beans with the water. When heated through, stir in garlic, pepper, salt and liquid smoke.
Stir the bean paste into the whole beans and mix well. Stir in the onion and cook for 10 minutes, or until onions are slightly cooked.

Nutrition Facts : Calories 134.2 calories, Carbohydrate 23.3 g, Fat 1.5 g, Fiber 9 g, Protein 7.7 g, SaturatedFat 0.3 g, Sodium 1044.4 mg, Sugar 1.9 g

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