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!
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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 photo or title of recipe to see ingredients and instructions for each one.
1. Black Bean Burgers
This Best Black Bean Burger vegan recipe gets some of the highest reviews on this website. People love that the patties are firm and can even be cooked on the grill without falling through.
Because regular vegan black bean burgers don’t have eggs in them, many fall apart easily or just mush together when eaten in a bun. But, that won’t happen with these. It’s the rolled oats that help them hold together.
The bean burger patties even freeze well if you want to make a big batch and have them on-hand for a fast-food meal.
2. Mexican Kale Black Bean Salad
Greens and beans! They are an excellent source of calcium and trump anything that cow’s milk could provide. This fresh Mexican kale salad is a terrific way to add more calcium to your diet and enjoy every bite!
3. Spinach Black Bean Lasagna
Want protein and calcium? This monster Vegan Spinach Lasagna with black beans has 20 grams of protein and 236 mg. of calcium, with only 3 grams of fat (if you use white beans, instead of cashews in the cheese sauce) per serving!
The lasagna includes delicious whole food ingredients like fire roasted tomatoes, black beans, onion, garlic, bulgur, vegan cheese sauce, vegan ricotta, and so much more.
4. Yes-You-Can Black Bean Chili
No meat? No problem! This vegan Yes-You-Can 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.
We make this easy chili bean recipe in the Food for Life nutrition education and cooking classes I teach for Physicians Committee for Responsible Medicine, and it always impresses participants. It’s served with lime wedges and fresh cilantro, and students can’t believe how delicious it tastes!
5. Easy Black Bean Dip in 15-Minutes
If you have 15-minutes and a blender, you’ve got a crazy delish Easy Vegan Black Bean Dip!
This Easy Vegan Black Bean Dip is one of the simplest recipes to make ever. It requires only 4 ingredients and prep time of 15 minutes flat! Did I mention that it’s also vegan and gluten-free?
6. Easy Black Bean & Corn Salad
This bean salad 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 taste so good. The ingredients call for either fresh diced tomatoes or fire roasted tomatoes, but I love to use the fire roasted.
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
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