The Mitts-Full MUFU: Can of Corn and Can of Black Beans

Name: The Mitts-Full MUFU: Can of Corn and Can of Black Beans
Cuisine: American, Latin American, Mexican
Ingredients: One 15-ounce can black beans; One 15-ounce can corn kernels; 3 tablespoons cooking oil, olive or vegetable (see Tips); 2 scallions, green and white parts, thinly sliced; Fine sea salt or kosher salt; 1 garlic clove, chopped; 1 teaspoon whole cumin seeds (see Tips); ¼ teaspoon grated orange zest; Crushed red pepper flakes; ½ cup roughly chopped fresh cilantro stems and leaves

2 steps

Updated at: Thu, 17 Aug 2023 08:50:16 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories521.2 kcal (26%)

Total Fat23 g (33%)

Carbs70.2 g (27%)

Sugars0.9 g (1%)

Protein17.6 g (35%)

Sodium1668.9 mg (83%)

Fiber18.9 g (68%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

1 x 15 ouncecan black beans

1 x 15 ouncecan corn kernels

3 tablespoonscooking oil

olive or vegetable

2scallions

green and white parts, thinly sliced

1 teaspoonwhole cumin seeds

¼ teaspoonorange zest

grated

crushed red pepper flakes

½ cupfresh cilantro

roughly chopped, stems and leaves

Instructions

Step 1

Drain the black beans and corn, reserving their liquids. Set aside.

Step 2

Heat a large skillet (see Tips) over medium heat and add the oil, then the scallions and ¼ teaspoon salt. Cook for 2 minutes, stirring occasionally. Add the garlic, cumin, zest, pepper flakes, and cilantro and stir for 30 seconds. Add the beans and corn and use a fork or the back of a spoon to mash them up a little as they fry. Add ¼ cup of the reserved liquid, ¼ teaspoon salt, bring to a simmer, taste, adjust, and eat hot.