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
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 very simple yet substantial warm Mexican soup combines whole-grain bulgur with assorted beans for a hearty main dish. Vegan sour cream and cornbread recipe links included.
Fasten your seatbelt for the lasagna ride of a lifetime! Want protein and calcium? This monster has 20 grams of protein and 236 mg. of calcium, with only 3 grams of fat (if you use white beans, instead of cashews) per serving!
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!
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.