Black beans (cooked, boiled), 1 cup (172g)
Total Fat: 0.9g
*Excellent source of: Iron (3.61mg), Magnesium (120mg), Phosphorus (241mg), and Folate (256mcg)
*Good source of: Zinc (1.93mg), Thiamine (.42mg), and Niacin (2mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value
Information credit: http://www.truestarhealth.com
To make black beans. Open two 15 oz cans of black beans. In a pan coated with olive oil saute 2 roma tomatoes, 1/3 cup chopped onions. Cook these for a short time. Add 2 cloves minced fresh garlic and about 1/3 cup of cilantro. Add undrained cans of black beans. Add salt and pepper. Cook for about 20 minutes.