Ingredients:
- 1 onions, diced or 1 bunch fresh parsley or 1 bunch fresh cilantro or 1 cup celery & leaves, chopped with stems
Directions:
- Drain soaked beans and place in a crock pot along with remaining ingredients except salt. Make sure that the beans are covered with liquid by about 1 .
- Stir well, cover and cook on low all day, about 8-10 hours, until tender. Keep an eye on them and make sure they don't get dry.
- Add salt.
- Use a potato masher or heat safe (canning) jar bottom to mash well and stir with a wooden spoon.
- Continue to mash and stir until desired consistency.
- To freeze, put in a freezer Ziploc and flatten into a layer to freeze, or no more than 2 deep in freezer containers.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 25.04 Kcal (105 kJ) | ||
| Calories from fat | 5.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.56g | 1% | |
|---|---|---|---|
| Cholesterol | 0.38mg | 0% | |
| Sodium | 336.95mg | 14% | |
| Potassium | 98.95mg | 2% | |
| Total Carbs | 4.25g | 1% | |
| Sugars | 0.59g | 2% | |
| Dietary Fiber | 1.68g | 7% | |
| Protein | 1.09g | 2% | |
| Vitamin C | 1.2mg | 2% | |
| Iron | 0.8mg | 5% | |
| Calcium | 28.9mg | 3% | |
| Amount Per 100 g | |||
| Calories | 16.45 Kcal (69 kJ) | ||
| Calories from fat | 3.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.37g | 1% | |
|---|---|---|---|
| Cholesterol | 0.25mg | 0% | |
| Sodium | 221.38mg | 14% | |
| Potassium | 65.02mg | 2% | |
| Total Carbs | 2.79g | 1% | |
| Sugars | 0.39g | 2% | |
| Dietary Fiber | 1.1g | 7% | |
| Protein | 0.72g | 2% | |
| Vitamin C | 0.8mg | 2% | |
| Iron | 0.6mg | 5% | |
| Calcium | 19mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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