Black Beans and Sautéed Onions
Tender black beans and sweet sautéed onions, seasoned with a hint of cumin and lime. A simple, flavorful side dish perfect for adding protein and fiber to breakfast scrambles, tacos, or rice bowls.
For 2 servings
Prepare your ingredients.
Finely dice the onion and mince the garlic. Thoroughly rinse and drain the canned black beans to remove excess sodium and starch.
TIPRinsing the beans until the water runs clear gives them a cleaner taste and better texture.Sauté the onion.
- Heat the olive oil in a medium skillet or pan over medium heat.
- Add the diced onion and cook, stirring occasionally, until softened and translucent, about 4-5 minutes.
TIPDon't rush this step. Allowing the onions to soften brings out their natural sweetness.Bloom the spices.
- Add the minced garlic, cumin powder, and chili powder to the pan.
- Stir constantly and cook for about 1 minute until the garlic is fragrant and the spices are toasted.
TIPCooking the spices in oil before adding liquids enhances their flavor.Combine with beans.
- Add the rinsed black beans, water, salt, and black pepper to the skillet.
- Stir everything together to combine well.
- Cook for 2-3 minutes, stirring gently, until the beans are heated through and the liquid has mostly evaporated.
Finish and serve.
Remove the pan from the heat. Stir in the fresh lime juice. Serve warm as a side dish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, use the back of your spoon to gently mash about a quarter of the beans in the pan.
- 2Make sure to drain and rinse the canned beans very well to control the sodium level.
- 3This dish is great for meal prep. Store in an airtight container in the refrigerator for up to 4 days.
- 4Feel free to add other vegetables like diced bell peppers or corn along with the onions for extra flavor and nutrients.
Adapt it for your goals.
Spicy
For a spicy kick, add one finely diced jalapeño or a pinch of cayenne pepper along with the garlic.
quickQuick
Use frozen pre-diced onions to save on prep time. Add them directly to the hot pan.
healthyHealthy
To reduce fat, you can sauté the onions in 1-2 tablespoons of water or vegetable broth instead of oil.
high proteinHigh protein
Add 1/2 cup of corn kernels along with the black beans to boost the protein and fiber content further.
Why this is on our healthy list.
Excellent Source of Fiber
Black beans are packed with dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
High in Plant-Based Protein
This dish provides a significant amount of plant-based protein, essential for muscle repair and overall body function.
Rich in Minerals
Black beans are a good source of iron, magnesium, and folate, which are important for energy production, bone health, and cell growth.
Frequently asked questions
Yes, this dish is very healthy. Black beans are an excellent source of plant-based protein, dietary fiber, and essential minerals like iron and magnesium. Sautéing with minimal oil keeps the fat content low.