Black beans are so versatile and delicious, not to mention that they are good for you. Serve with rice, or as a healthy addition to soups, salads, and pasta dishes. We have some amazing Black bean recipes that are vegan and oil-free to share with you!
My family includes black beans in nachos, tacos, burritos, dips, pasta dishes, and so much more. I’ve even been known to add them to my grits for breakfast in the mornings.
Seriously! The uses for these healthy legumes are only limited by your imagination!
Cooking black beans
Whether you buy black beans in a can already cooked, make them from scratch on the stovetop, or pop them in an InstantPot for a quick cook, you can’t go wrong. They are inexpensive, nutritious, and soooo delicious.
If you decide to make them from scratch, you might be surprised that they don’t have to be soaked. As a matter of fact, they’re better if you skip the soaking altogether–less mushy and deeper in color.
They can be cooked on the stovetop in 2 hours flat. In an InstantPot, it takes only 25 minutes.
Black bean nutrition facts (1/2 cup cooked)
- high in folic acid and magnesium
- good source of potassium and iron
- 8 grams of protein
- less than 1 gram of fat
- 7 grams of fiber
- 113 calories
Black Bean Recipes
At my house, we eat beans every single day, and black beans are some of our favorites. These are a few of our favorite black bean recipes. Click on each of the photos, recipe titles, or 'Get the Recipe' buttons to see full recipes with ingredients, measurements, instructions, and a print button.
This vegan black bean burger is packed with protein and fiber and is terrific partnered with my low-fat Chipotle Ranch Sauce (included in this recipe)!
Sometime back, I experimented with a new recipe for vegetarian chili in my crockpot. Turned out amazing! A follower even won a cookoff with this delicious 3 bean vegan chili!
Greens and beans! They are an excellent source of calcium and trump anything that cow's milk could provide. This fresh kale salad is a terrific way to add more calcium to your diet and enjoy every bite! Recipe from Physicians Committee for Responsible Medicine.
This Mexican Tortilla Soup is bursting with flavor and also happens to be completely vegan and oil-free.
Lasagna is such a hearty and filling meal, and it feeds a pretty big crowd! It takes a little bit of work but is so worth the effort. I remember when I used to do in-home cooking lessons, this vegan lasagna is one recipe that always received the best reviews.
No meat? No problem! This vegan black bean chili recipe has all the taste of a hearty chili and can be ready to eat in 15-minutes or less. The convenience of a three-ingredient dish without any greasy pans to clean.
This bean dip is one of the easiest recipes you will ever make with only 3-4 ingredients and prep time of 15 minutes flat! Recipe is from The Cancer Survivor's Guide by Dr. Neal Barnard of Physicians Committee.
This black bean and corn salad is a recipe from Ann Esselstyn's in Dr. Caldwell Esselstyn's book Prevent and Reverse Heart Disease. It's one of my favorites when I need to prepare something quickly to take to a function. No cooking required! The fresh cilantro and fire roasted tomatoes are what make this dish. Delish!
Are you craving nachos but don't want all the artery clogging fat and cholesterol? Well, it's healthy fiesta time! This protein and fiber-packed nacho option is veggie-loaded and smothered with a creamy vegan cheese sauce that's outta this world! ! Your arteries and taste buds will be screaming, "YES!"
Nutrition in beans
Beans are a nutritious, natural source of fiber. One cup of cooked beans or lentils provides between 17 and 18 g of fiber. Fiber assists the transport of food through your digestive tract, supporting colon health and preventing constipation. Fiber also plays a role in healthy cholesterol levels.
Beans and lentils offer naturally occurring vitamins and minerals, which are better absorbed than nutritional supplements. Beans and lentils offer folate, a B vitamin important to red blood cell functioning and the prevention of specific neural tube birth defects. Beans are also a source of the minerals potassium, iron and magnesium.
Potassium helps regulate muscle function, including your heart, by keeping your body’s fluid and mineral levels in balance. Iron is essential to energy as it assists your red blood cells transport oxygen throughout your body. Magnesium supports bone health, organ function and energy production.–LiveStrong
Also, be sure to check out our Black Bean Recipes page.
Holly Hooper
Thursday 28th of October 2021
This is a great tip! I am writing 31 days of creative homemaking and I have a slow cooker tips post coming up! Will definitely link over to this post! Gotta love that slow cooker…such a miracle worker! Holly Hooper
Ashley Jones
Friday 10th of September 2021
it’s such a complete “brain save” for me. I literally do nothing.The texture ends up being a tad different, but not enough that my family has ever noticed. 🙂 The kids love having it cooked in baggies too because I will keep some in the fridge and it makes them much more apt to cook up something on their own. 🙂 CrazyAsk
Joseph Donahue
Saturday 10th of July 2021
These meatballs are so good. My family loves them…kids included. They’ve become my “go to” turkey meatball recipe. I’ve made them quite a few times and finally decided I should say thank you for a good recipe. Thank you . Joseph Donahue
Terri Edwards
Sunday 11th of July 2021
Hi Joseph- How terrific to hear that even you kids love the meatballs! That really means a lot to me. Thanks so much for letting me know! :)
Moses Brodin
Friday 2nd of August 2019
Really gorgeous and delicious sounding bread, Val. I love caramelized onions in anything. Of course, I love bread with anything, too. :)