SuperFast Black Bean Sauté by Greg Hottinger MPH, RD
Ingredients
- 2 teaspoons extra virgin olive oil
- 1 teaspoon ground cumin
- 1 medium onion, chopped
- 15-oz. can black beans, lower sodium, drained (or 2 cups cooked black beans)
- 2 medium tomatoes, chopped or 15-oz. can stewed organic tomatoes
- 2 cups chopped broccoli
- Pepper to taste
Directions
- 1. Heat olive oil over medium-high heat in large skillet. Add cumin and let cook for 1 -2 minutes. Sauté onions in olive oil until cooked.
- 2. Add tomatoes. Reduce heat to medium and cook uncovered for 5 minutes.
- 3. Stir in beans and broccoli.
- 4. Add pepper as desired. Cover and heat on medium for 7-9 minutes.
Enjoy with brown rice, whole wheat toast or quinoa. Substitute great northern, pinto, or kidney beans in place of black beans. Rinse beans under water to reduce sodium.
Serves 4
Per serving: 149 calories, 2.4g total fat, 5.7 g dietary fiber, 6.5g protein, 22.8g carbohydrate, 0mg cholesterol, 619mg sodium
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