Beans are an essential part of numerous cuisines worldwide, and lately, we've bean going crazy for black beans, making all sorts of recipes!
Black beans stand out for their unique flavor, versatility, and remarkable nutritional benefits.
Black beans have also become a hero in plant-based diets, making them a great alternative to meat in dishes such as chili con carne or burgers.
In this blog post, we'll explore the taste profile and nutritional content, compare them to other beans, and shed light on these small but mighty legumes' numerous health benefits.
And, of course, what you came here for—black bean recipes that will make your mouth water!
the wonderful black bean
Black beans have a distinctive flavor that sets them apart from other beans. They have a rich, earthy taste with a slight sweetness. Their texture becomes creamy when cooked, making them ideal for various dishes.
Their versatility allows them to absorb flavors and spices, making them suitable for soups, stews, salads, dips, tacos, and so much more! The taste of black beans is often described as hearty and satisfying.
Nutritional Content of Canned Black Beans
These mighty beans pack a nutritional punch, making them an excellent addition to a balanced diet. Here's a breakdown of their impressive nutritional content per 86g (approximately 1/2 cup canned):
- Calories: Approximately 113.5 calories.
- Protein: A whopping 7.5 grams of plant-based protein.
- Fiber: Black beans are a fantastic source of dietary fiber, providing around 7.5 grams.
- Carbohydrates: About 20.5 grams of carbohydrates, including complex carbs that provide sustained energy throughout the day.
- Fat: Black beans are low in fat, with approximately 0.5 grams per 86 grams, making them a heart-healthy choice.
- Vitamins and Minerals: They are rich in essential vitamins and minerals such as folate, iron, magnesium, potassium, and zinc, which support various bodily functions, including immunity and energy production.
Comparison to Other Beans
While black beans are known for their unique flavor, they also stand out nutritionally when compared to other beans:
- Kidney Beans: Black beans and kidney beans have similar nutritional content, but black beans have a higher fiber and iron content.
- Chickpeas: Black beans have a higher protein content than chickpeas, but chickpeas are slightly lower in calories. Both are excellent sources of dietary fiber.
- Pinto Beans: Pinto beans are similar to black beans in terms of protein and fiber content, but black beans have higher iron and potassium levels.
- Navy Beans: Navy beans are comparable to black beans in terms of nutritional value, but black beans have a more distinct flavor and darker color.
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health benefits of eating black beans
Heart Health
------Black beans' fiber, potassium, folate, and antioxidants contribute to heart health. They help lower cholesterol levels, regulate blood pressure, and reduce the risk of cardiovascular diseases.
Weight Management
------Black beans are high in fiber and protein, both of which promote satiety and help control hunger. Including them in your meals can aid in weight management and reduce overeating.
Blood Sugar Control
------The complex carbohydrates in black beans are digested slowly, preventing rapid spikes in blood sugar levels. This makes them an excellent choice for individuals with diabetes or those aiming to maintain stable blood sugar levels.
Digestive Health
------The high fiber content in black beans promotes healthy digestion, prevents constipation, and supports a healthy gut microbiome.
Bone Health
------Black beans contain essential minerals like iron, calcium, magnesium, and phosphorus, contributing to strong and healthy bones.
ANti-cancer properties
------Selenium, found in black beans, helps with liver enzyme function, helps detoxify some cancer-causing compounds in the body, and may prevent inflammation and decrease tumor growth rates.
Mouthwatering Black Bean Recipes
bbq tofu black bean salad
Ingredients:
- 1 Block tofu
- 1/2 Cup BBQ tofu seasoning
- 1 Tbsp. Liquid aminos or soy sauce (optional)
- 1 Cup cooked black beans (or canned)
- Spinach
- 1/2 Cucumber diced
- 1 Diced tomato
- 1 Cup brown rice cooked
Cashew Crema for dressing
- 1 cup raw cashews
- 1 Lemon juiced
- 1 Lime juiced
- 1/2 Cup water
- 1 Tbs Salt
Directions:
- Press the tofu and remove excess moisture. Cut into cubes and add some oil and BBQ seasoning. Add liquid aminos or soy sauce if desired.
- Airfry or bake tofu for 20 min.
- In the meantime, cut veggies and ration out black beans and rice. Add spinach to each plate; add tomatoes, cucumber, beans, and baked tofu.
- Dress with cashew crema or your dressing of choice.
BLACK BEAN SMASH BURGERS
Ingredients:
- 1 can of drained black beans
- 1/4 Cup bread crumbs
- 1 Tbs Liquid aminos
- 1/4 Tsp Garlic powder
- 1/4 Tsp Onion powder
- 1 Tsp Tomato paste
- 1/2 Tbs Flax Meal (ground flax seeds) + 1 Tbs Water (mix to thicken to make a flax egg)
- Instant Vegan Cheez Mix
- Buns or bread of choice
Directions:
- Add drained canned black beans to a pan and toast them for 10 minutes to remove moisture.
- Add to a food processor with bread crumbs. If you do not have a food processor, finely mince the beans by hand.
- Add flax egg, tomato paste, liquid aminos, and seasoning. Pulse a few times until it forms a dough consistency. You can add a bit of water if too dry.
- Form 5 balls, place on an oiled pan, put parchment paper on top, and smash to make a patty.
- Make Instant Cheez Mix (instructions on packaging)
- Top your bun with all your favorite fresh veggies and toppings like burger sauce (vegan mayo, ketchup, mustard), and vegan cheez sauce.
BLACK BEAN LENTIL CHILI
Ingredients:
- 2 cups lentils (canned or cooked)
- 2 cans of black beans (Or cooked)
- 1.5 cups organic corn
- 8 cups vegetable broth
- 4 cups raw spinach
- 1 large red bell pepper, or 2 small (chopped)
- 1 large white onion, or 2 small (chopped)
- 4 garlic cloves minced
- 1 28oz can fire-roasted tomato
- 2Tbs chili powder
- 1 Tbs cumin
- 1 tsp dried oregano
- 1 tsp smoked paprika
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/4 tsp cayenne (optional)
Directions:
- In a large pot, add lentils and vegetable broth and bring to a boil. Lower the heat and simmer for 20-30 minutes until soft.
- While the lentils cook, warm a skillet with some olive oil. Sauté onions, pepper, and garlic till cooked through then set aside.
- Once lentils are cooked, add remaining ingredients (including items from skillet, tomatoes, corn, black beans, spices, spinach, etc.)
- Warm all ingredients together for 10-15 minutes till heated through.
- Serve over rice with cilantro and plant-based shredded cheese.
SOME MORE FAVORITE BLACK BEAN RECIPES
BLACK BEAN NACHOS
We all love ourselves some nachos, right?!
Half the battle to vegan nachos is the cheese but when you have Instant Vegan Cheez Mix it makes it super easy and super quick!
Simply add it to your chips, top with whatever other toppings you want, and voila you are ready to eat!
BLACK BEAN & CORN SALAD
This black bean and corn salad, by Ellie Likes Cooking, is a refreshing, light, and tasty salad for summer. It's created with simple ingredients, quick to prepare, and so delicious that you'll want to make it every week.
The combination of sweet, crisp corn, hearty black beans, and creamy avocado is irresistible. Furthermore, it contains heart-healthy fats, plant-based protein, fiber, and minerals!
SLOW COOKER BLACK BEAN SOUP
With only five minutes of prep, this hearty and nutritious slow cooker black bean soup from Bowl of Delicious, will be a hit all year round, not only in winter! This black bean soup is smoky and savory and packed with vegetables.
The original recipe contains bacon, but you can easily make it vegan/vegetarian by removing it. Serve with cotija cheese crumbles, avocado slices, a squeeze of lime, and fresh cilantro. With a few recipe changes, you can even prepare it in your instant pot or on the stovetop.
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