Fabulous Bean Filling

Categories: Dips, Dressings, Spreads, Side Dishes, Snacks, Vegetable Side Dishes


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Recipe Information

Serving Size

¼ c


Makes 14 servings

Nutrition Information

One serving is 60 calories, 1 g fat, 0 mg cholesterol, 200 mg sodium, 12 g carbohydrates, 4 g fiber, and 3 g protein


c = cup, T = tablespoon, t = teaspoon, lb = pound, oz = ounce, fl oz = fluid ounce, pkg = package


  • 2 can Black beans, drained, rinsed (15 oz each)
  • 2 t Olive oil
  • 1 c Onion, diced
  • 2 Garlic cloves, minced
  • 1 c Bell pepper, diced
  • 2 T Cornmeal
  • 2 t Cumin
  • 1 t Paprika
  • ¼ t Cayenne pepper
  • 1 t Chili powder
  • 1 c Salsa


  1. In a medium bowl, MASH the black beans with a fork or potato masher.
  2. HEAT olive oil in a sauce pan over medium heat.
  3. STIR in onions, garlic cloves and bell pepper. COOK until tender.
  4. ADD mashed black beans, cornmeal, cumin, paprika, cayenne pepper, chili powder and salsa. STIR until com-bined.
  5. COVER and COOK for 5 minutes.
*Serve as a dip, filling or topping for nachos.

Chickasaw Nation Nutrition Services

Get Fresh! is an initiative of the Chickasaw Nation. This material was funded by USDA’s Supplemental Nutrition Assistance Program. This institution is an equal opportunity provider and employer. For more information on the Supplemental Nutrition Assistance Program or the FDP Grocery Stores, visit www.GetFreshCooking.com.