Healthy Meal Prep
Peruvian Mashed Beans Recipe

Peruvian Mashed Beans

Description

Simply toss in onion, some garlic, and chicken bouillon to impart unforgettable flavor to these super-easy vegetarian mashed Peruvian beans.

Ingredients

  • 1 (16 ounce) bag dry Peruano (Peruvian) beans
  • 3 quarts water, or as needed
  • 1 onion, halved
  • 3 cloves garlic
  • 2 tablespoons chicken bouillon (such as Knorr®)
  • salt and ground black pepper to taste
  • ¼ cup canola oil

Instructions


  1. Rinse beans in cold water. Place in a bowl with water to cover; soak for 30 minutes to 1 hour.
  2. Transfer soaked beans to a large pot; fill with 3 quarts water. Add onion and garlic. Cover and cook over low heat until boiling, about 30 minutes. Add bouillon and season with salt. Cook, adding more water as needed, until beans are tender, 30 to 40 minutes more.
  3. Heat oil in a skillet over medium heat. Add a few scoops of cooked beans, 1 clove of cooked garlic, and about 1/2 of the water from the pot. Bring to a simmer and mash. Season with salt and pepper.

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Nutritional Information

Peruvian Mashed Beans

Servings Per Recipe: 8
Calories: 274.8
% Daily Value *
protein: 26 %
carbohydrates: 13 %
exchange other carbs:
dietary fiber: 64 %
sugars:
fat: 11 %
saturated fat: 3 %
cholesterol:
vitamin a iu:
niacin equivalents: 1 %
vitamin b6: 3 %
vitamin c: 4 %
folate: 2 %
calcium: 2 %
iron: 1 %
magnesium: 3 %
potassium: 2 %
sodium: 13 %
thiamin: 2 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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