Black Beans Recipe & Nutrition | ‘s Encyclopedia of Food

Black beans are a staple in Latin American cuisine and many cultures. They are available canned or in dried form, and many cultures make a variety of recipes with them. Black beans are a good source of protein and fiber, and have a relatively low saturated fat, cholesterol, sodium, and glycemic index. They are lower in both calories and carbohydrates than other legumes. Black beans also contain a number of vitamins and minerals, including vitamin B6, iron, vitamin C, calcium, and zinc.

Black beans have been linked to lower levels of the cholesterol-raising hormone LDL in our blood, and studies have also shown that they lower the risks of heart disease, diabetes, and cancer. The truth is that black beans are a healthy and versatile food that can be used in all sorts of dishes. Here are some of our favorite ways to eat them.

Black beans are a staple in South and Central American cuisine, and are also a valuable source of protein, fiber, and iron. They have a nutty flavor, which is why they have been used as a base for many dishes. They are lower in calories than most meats, while also containing a good amount of protein. They are also a great source of dietary fiber, which can help lower cholesterol and help promote regular bowel movements.

A Quick Look

A common dry bean is black turtle beans. They are rich in fiber and folate and include some protein as well as carbs. Pre-soaking (in cold water for 8 hours or overnight) and boiling dried beans makes them palatable, or you may purchase them ready-to-eat in cans. Black beans are a staple in Latin American cuisine, but they also work well in a variety of other hot and cold meals.


The black turtle bean (also known as “black beans”) is a common dry bean.

Originally from Mexico, the majority black beans are now grown in Brazil and India. They remain a staple meal in Latin American cuisines, including a traditional dish known as “frijoles negros,” which translates to “black beans.”

Because of their meaty texture and high protein content, black beans are a star performer in vegetarian cuisine.

They come in two forms: dried and ready-to-eat in cans.


Black beans are a dried bean that is tiny and oval in form.

They’re black, as you’d think, but cooked beans have a somewhat purple tint. The hue of dried black beans is rich and dark.

Nutritional Information

114 calories, 7.62 grams of protein, 0.46 grams of fat, 20.39 grams of carbs, 7.5 grams of fiber, and 0.28 grams of sugar are found in a half-cup of black beans (cooked without salt).

Due to their combination of fiber, protein, carbs, vitamins, and minerals, black beans are regarded a nutritional powerhouse: they’re an excellent source of thiamin, magnesium, phosphorus, manganese, and iron, and a very good source of folate.


Black beans may be purchased dried (in a bag, among other legumes and lentils in the dry goods department of your store) or canned.

Canned black beans have already been cooked, so they’re ready to consume or use in a dish. Canned beans are a good alternative to dry beans since they don’t need to be pre-soaked (which takes approximately 8 hours).

Check the ingredients before using canned beans. Choose beans with the fewest additional ingredients possible. If at all possible, seek for a no-salt or low-salt type of canned beans.

Moisture or mold should not be visible on dried beans. The beans should be consistent in appearance.


Black beans, whether dried or canned, should be stored in a pantry or other cold, dry location. Dried beans may keep for up to a year. Keep an eye on the expiration date on canned beans.

Once cooked, black beans may be stored in an airtight container in the refrigerator for several days. If they smell or taste strange after a few days, toss them out.


Before you can cook with dried beans, you must first soak them. This will make them more pleasant (and easier to digest) by softening their texture.

To prepare dried black beans, begin by washing the beans that will be cooked. Remove any beans that seem to be “off” or any debris that doesn’t belong.

The beans should then be placed in a big bowl or saucepan and covered with cold water. Soak the beans for at least 8 hours, preferably overnight. The beans should then be drained, the soaking liquid discarded, and rinsed with new, cold water. Fill a large cooking pot halfway with water and add the beans. Over medium-high heat, bring to a boil. Reduce the heat to low and bring the water to a simmer after it has reached a boil (you should barely see the water moving). Leave the pot uncovered for harder beans, such as those used in cold salads; cover the pot with the lid slightly ajar for creamier beans, such as those used in soups or burritos. Check for tenderness after an hour of cooking. Leave the beans on a little longer if they aren’t tender yet. Note: Continue to add water as required during the cooking process to keep the beans immersed. Remove the beans from the heat and drain the cooking liquid. The beans may now be eaten or used in a dish.

Before using canned black beans, just rinse them. They’re ready to consume immediately, cold or heated, or to include into your favorite dish.

Black beans have a moderate taste that goes well with bright, spicy ingredients like cilantro, chile, onion, and garlic.

Black beans create a delicious soup, and their thick, meaty texture lends itself nicely to purees. They’re delicious in Tex-Mex recipes like chili, tacos, burritos, and nachos, either with or without meat. Alternatively, toss them into your next salad. (A successful combo includes avocado, mango, black beans, and cilantro.)

Black Bean Dip Recipe

Black Beans

This dip is packed with flavor and nutrition, making it a total winner! Use it as a dip, spread it over a wrap, or top it with guacamole, salsa, and sour cream for a fantastic tiered dip — the possibilities are limitless.


15 oz. drained black beans 1 balsamic vinegar can 1 tablespoon lime juice 1/2 of a cherry tomato 5 paprika peppers 1 tblsp cumin 1 teaspoon coriander 1/2 teaspoon salt a pinch of cayenne pepper


Time to prepare: 5 minutes Time to cook: 0 minutes 1 cup yield

In a food processor, combine all of the ingredients. Blend until completely smooth.

Serve with vegetables, tortilla chips, as a layered dip, or as a wrap filling.


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Foods That Are Related

Black beans, also known as black turtle beans, are very popular in Spanish, Mexican and Central American (not to be confused with black-eyed peas). They are often eaten as a side dish with rice, as well as a main dish served in a variety of ways. Here are a few interesting facts about black beans:. Read more about mexican black bean recipes and let us know what you think.

Frequently Asked Questions

What does black beans do for your body?

Black beans are a great source of protein, fiber, and iron. They also contain folate, which is important for pregnant women.

How do you eat black beans?

Black beans are a type of legume that is eaten by soaking them in water for about an hour and then boiling them.

What spices go well with black beans?

I am not sure what you mean by go well with black beans.

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Una is a food website blogger motivated by her love of cooking and her passion for exploring the connection between food and culture. With an enthusiasm for creating recipes that are simple, seasonal, and international, she has been able to connect with people around the world through her website. Una's recipes are inspired by her travels across Mexico, Portugal, India, Thailand, Australia and China. In each of these countries she has experienced local dishes while learning about the culture as well as gaining insight into how food can be used as a bridge between different cultures. Her recipes are often creative combinations of traditional ingredients from various different cuisines blended together to create something new.