Black beans are nutritional powerhouses, offering numerous health benefits, such as improved blood sugar and a reduced risk of heart disease or type 2 diabetes. They’re also low in fat, high in protein and fiber, and an excellent source of folate, copper, thiamine, and iron. With 15 grams of fiber and 15 grams of protein in a one cup serving, black beans are a nutrition superstar! Depending on how they’re prepared, the black bean can take on a texture that’s either creamy, firm, or smooth. This makes it a great ingredient to add to plant-based burgers, vegetarian “meat” loafs, soups, chilis, or tacos.
This article explores a variety of healthy and delicious black bean recipes that can aid in weight loss. These recipes are not only easy to prepare but also packed with nutrients, making them a perfect addition to any health-conscious diet.
Cooking Black Beans From Scratch
Are you tired of canned black beans? (So salty! Kind of stinky!) Ready to take your bean game up a notch? Let's cook 'em from scratch! This tutorial covers four easy methods for cooking dried black beans to perfection. They’re cheaper, tastier, and the texture is miles better than the canned version. Learn how to cook black beans from scratch with this simple step-by-step tutorial. To get the purest (and probably most delicious) black bean experience, you’re going to want to start with dry beans.
Black Bean Smoothie
This smoothie is a creamy chocolatey dream come true, but psst-it has a secret ingredient. Instead of pricey protein powders, this Chocolate Black Bean Smoothie gets a boost of plant-based protein from black beans. It's also naturally sweetened with nothing but banana and dates, and it’s both vegan and dairy-free.
Black Bean and Quinoa Freezer Burritos
Holy guacamole! This tasty Black Bean and Quinoa Freezer Burritos recipe is an HNL fave, and it’s easy to see why-they’re easy to whip up, ideal for meal prep, and jam-packed with beans and veggies! Black Bean and Quinoa Freezer Burritos! These make-ahead vegetarian burritos are super easy to make, loaded with beans and veggies, and are freezer-friendly. Perfect for healthy lunch on the go or planning for busy times.
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Black Bean and Corn Salsa
Give me a bowl of salsa and I'm a happy girl. Put beans in that salsa? Hoo baby, I am one happy Nutrition Lady! This Black Bean and Corn Salsa is made with charred corn, fresh tomatoes, lots of cilantro, jalapeno for heat, and red onions that have been quick-pickled in the dressing for the salsa to mellow them out a bit. It's perfect as an appetizer, snack, side dish, or you can double the recipe and have it as a salad. This simple Black Bean and Corn Salsa is packed with flavor, and thanks to the beans it also brings plant-based protein to the party. Serve this recipe as black bean salsa (you can omit the oil) with tortilla chips.
Instant Pot Black Beans
Looking for a bean recipe that won't soak up all your time? Break out your Instant Pot and have black beans on the table lickety-split! My Instant Pot Black Beans take just five minutes to prep and only 28 minutes to cook. Quick and easy No-Soak Instant Pot Black Beans! This recipe takes all of five minutes to prepare and just 25 minutes in the Instant Pot for perfectly cooked spicy black bean ragout. Today I have a special Instant Pot black beans recipe to share for National Hispanic Heritage Month and National Fruit and Veggies Month. This month we celebrate the contributions of Hispanics and Latinos to this American society - teachers, doctors, researchers, you name it. And of course, food is celebratory. This no soak black beans recipe minimizes preparation time without sacrificing flavor. Plus, by adding in the veggies, you can add color and extra nutrients to make any meal more complete. It is a delicious way to enjoy black beans and veggies in an Instant Pot. This recipe doesn’t just work with black beans! Beans are often used as a focal point of a meal, or as a side dish in Hispanic culture. I added to the nutrient benefits of the beans in this dish by adding extra vegetables. This adds more fiber and increases the benefits for gut health. This recipe is specially to make beans without having to soak them for hours beforehand. However, if you find yourself sensitive to the fermentable carbohydrates in beans, I recommend soaking them or boiling them before adding them to the Instant Pot. The process is done when the water turns the color of the beans. Make sure to discard of the water you soaked or boiled the beans in. These cooked beans can be added to salads or as part of your plate with more vegetables and a protein of choice. Talk about minimal effort with maximal flavor! Perfectly creamy with amazing added flavor from the veggies.
Chipotle Black Bean Burgers
Are you on the hunt for the ultimate veggie burger? (Who isn’t, right?) Well, this is it. Not only are these Black Bean Burgers tasty, hearty, and incredibly easy, they’re also grillable so you can add them to the menu for your next backyard barbecue. Made with black beans (duh!), rolled oats, lots of veggies, and smoky chipotle peppers, these black bean burgers are easy to make and delicious to eat. Looking for an amazing vegan black bean burger recipe? This is it! These Chipotle Black Bean Burgers are super easy to make, packed with healthy ingredients, and are gluten-free. Full of protein and flavour, this is the only spicy black bean burger recipe you'll ever need!
Black Bean Burrito Bake
Raise your hand if you can never get your burritos to hold together. If you’re tired of biting into exploding burritos, then this Black Bean Burrito Bake is the black bean recipe for you. All the Tex-Mex goodness of a black bean burrito, without the rolling! Meet the Black Bean Tortilla Stack - a quick and easy riff on black bean burritos, with no rolling required!
Sheet Pan Halloumi Tacos with Cauliflower and Black Beans
Who needs multiple pans when you can achieve cheesy taco perfection in just one? This one-pan wonder makes a full taco dinner on a sheet pan, with spiced halloumi, cauliflower, and, of cousre, black beans. Use it to make taco bowls or add it to your favourite warm tortillas for an easy and healthy taco dinner. Sheet Pan Halloumi Tacos with Cauliflower and Black Beans!
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Vegan Black Bean Fudge Pops
Who says desserts can't be healthy and delicious? These vegan Black Bean Fudge Pops are the perfect chilly treat for a scorching summer day. Packed with protein and naturally-sweetened, this frozen chocolate dessert is made with black beans-but you won’t even know it!
Cozy Butternut Squash Chili
Bookmark this black bean recipe for fall! This easy Instant Pot Vegan Chili is a staple in my house when the days begin to get shorter and the weather starts to cool down. It’s smoky, hearty, and there’s a touch of sweetness thanks to the butternut squash. This Cozy Butternut Squash Chili is loaded with quinoa, black beans, and smoky chipotle peppers. It's a healthy vegetarian chili packed with protein and fall flavours-you can't beat this easy recipe! My whole family enjoys this sweet potato black bean chili, but my daughter especially loves it. I like to make it because it’s so easy and very flavorful. Because it looks different than traditional chili, my family was a little hesitant to try this dish at first. But thanks to full, hearty flavor, it’s become a real favorite around our house. I like to serve it with warm corn bread. This heart-healthy chili is not only tasty, it’s a vitamin and protein powerhouse!
One-Pan Vegetarian Burrito Bowls
Can’t get enough burritos? Me either! These One-Pan Vegetarian Burrito Bowls are some of our favourite black bean recipes because, well, they're so dang easy! Everything gets dumped into one pan and roasted to perfection, then spooned into bowls. Made with black beans, sweet potatoes, zucchini, and peppers, these burrito bowls are vegan, gluten-free, and incredibly delicious. Easy one-pan Vegetarian Burrito Bowls made with roasted sweet potatoes, black beans, and other healthy veggies.
Baked Taquitos
Black beans and pumpkin might not be at the top of your list when you think about classic food combinations, but they should be! And this duo especially shines in these crispy Baked Taquitos.
Vegetarian Quesadillas with Pumpkin and Black Beans
If you loved those baked taquitos, then you’re going to flip for these Vegetarian Quesadillas! Adding pumpkin to quesadillas gives them a deliciously gooey filling without having to use gobs and gobs of cheese. These Vegetarian Quesadillas with Pumpkin and Black Beans are easy, healthy, and delicious! You can make a big batch of these oven baked quesadillas at once, which is perfect for meal prep or if you’re feeding a crowd. They’re freezer friendly too, and you can mix up the veggies, leave out the cheese for vegan quesadillas, or customize them any other way you like. Sweet potatoes and black beans roll up together for a quesadilla that’s easy, fast, fun and delicious.
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Southwestern Black Bean Salad
The inspiration for this black bean salad recipe goes way back. It goes all the way back to my very first recipe post over seven years ago. Back then, Cookie and Kate was just a creative project. I finally shared that recipe, and realized that I could wrap stories and photos around a healthy, approachable recipe. Seven years later, I work on this blog full-time and have a cookbook under my belt. I’m not bored at work any more! I love what I do. The base of this recipe is black beans, of course. I used canned beans, so this recipe comes together quickly and easily. And, I actually offered amounts of vinegar and salt, since I know better now. Like all of my other bean salads, this recipe is great to keep in the fridge on busy weeks. This salad is perfect for parties, too. It’s a healthy side dish on its own. Serve it on fresh greens, perhaps with an extra spritz of lime juice for dressing. Make Southwestern lettuce wraps-serve spoonfuls of it on butter lettuce, topped with avocado and/or feta. Please let me know how you like this recipe in the comments! This Southwestern black bean salad recipe is healthy and delicious! This fresh black bean salad is perfect for potlucks, parties and busy weeks. In a large serving bowl, combine all of the ingredients and toss to combine. Cover and chill to enhance the flavors-preferably for at least 2 hours, or overnight. Serve in individual bowls as is, or with any of the garnishes listed. Change it up: Serve this recipe as black bean salsa (you can omit the oil) with tortilla chips.
Other Delicious Black Bean Recipes
- Spicy Black Beans: This spicy family favorite calls for just a few basic ingredients, so it’s quick and easy to stir up in your skillet on a weeknight. To cook, saute onions, tomatoes, garlic, jalapeños (if using), and seasonings in olive oil over medium-high heat for 5 minutes. Then add in the canned black beans and bring to a simmer. I prefer to use all the contents of the can including the liquid the beans are in because it actually has lots of flavor! I recommend getting canned black beans that have no-salt added and are in a can that’s BPA-free. Once the beans are simmering, remove them from the heat and stir in some lime juice. Taste and season with salt if needed. Garnish with cilantro and eat up! The entire cooking process takes only 8 minutes, and the results are way better than beans straight out of the can! Heat oil in a medium saucepan over medium-high heat.Add onions, tomatoes, jalapeño (if using), garlic, cumin, oregano and smoked paprika. Stir and saute for 5 minutes, until onions have softened and become translucent.Add can of black beans (do not drain), stir and bring to a simmer.
- Black Bean Stuffed Peppers: This protein-filled dish could be served as a colorful side dish or a meatless main entree. I love southwest-inspired cuisine, but the dishes are often unhealthy. As a dietitian, I try to come up with nutritious twists on recipes, which is how my stuffed chile dish was born.
- Black Bean Tex-Mex Casserole: A homestyle Tex-Mex casserole is all it takes to gather the whole family around the dinner table. With its popular flavors and bubbly cheese topping, there is never a need to worry about leftovers.
- Black Bean Veggie Patties: These juicy veggie patties have major flavor with cumin, garlic and a little chili powder. They hold their own against any veggie burger you‘d buy at the supermarket.
- Black Bean Corn Salad: Here’s one of my husband’s favorite dishes. When it’s in season, substitute fresh corn for frozen. Add a dash of cayenne pepper if you like a little heat. This was something I created as a teenager, back when I was a vegetarian. Now that my daughter doesn’t eat meat, she asks for this dinner several times a week.
- Black Bean Quinoa Recipe: My daughter’s college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill.
- Black Bean Egg Rolls: Moderately crispy with a rich and creamy filling, these semi-spicy appetizers taste like they’ve been fried.
- Vegetarian Black Bean Tacos: These vegetarian tacos are stuffed with a blend of sauteed cabbage, peppers and black beans so filling, you won’t miss the meat. Top with avocado, cheese or a dollop of sour cream.
- Tex-Mex Burrito Bowl: My family loves to order those gigantic takeout Tex-Mex burritos, but they can be expensive and we always have leftovers. I created a lighter, no-guilt alternative with the flavors they love, and that skips the tortilla.
- Black Bean Corn Wrap: I developed this recipe when corn was in the farmer’s market and big, red, juicy tomatoes were in my garden. To make this wrap light and healthy, I use fat-free sour cream, whole grain tortillas and brown rice. Although it’s vegetarian by nature, change it up with a large chicken breast, cut into small dice.
- Black Bean Pasta: Chock-full of zucchini, tomatoes, sweet pepper and carrots, this hearty pasta dish puts your garden harvest to good use. For variety, I sometimes add one-half cup of salsa or one-half cup of thickened teriyaki sauce.
- Black Bean Shredded Pork Salad: This knockout shredded pork makes a healthy, delicious and hearty salad with black beans, corn, cotija cheese and plenty of fresh greens.
- Black Bean Garbanzos Salad: Looking for a summer dish with a difference? Combine colorful crunchy veggies with soft feta cheese and good-for-you garbanzos. If you like, add sliced, cooked chicken or lamb.
- Black Bean Zoodles: Eating healthy doesn’t mean sacrificing flavor-and these spiced-up zoodles prove it. If you don’t have a spiralizer, simply slice the zucchini julienne-style.
Black Beans for Dessert
Black beans for dessert? Yep, you heard correctly. Black beans have a mild taste and creamy texture that makes them particularly suited for sweet treats like puddings, cakes, and brownies. This clever recipe from Minimalist Baker pairs the black beans with flaxseed meal, cocoa powder, vanilla extract, and coconut oil. Oh, yeah, there’s also a half cup of sugar.
Nutritional Information for Black Bean Recipes
- 1 chicken breast half with 3/4 cup bean mixture and 1/2 cup cooked rice: 400 calories, 7g fat (1g saturated fat), 63mg cholesterol, 670mg sodium, 52g carbohydrate (4g sugars, 8g fiber), 32g protein.
- 1 stuffed pepper: 317 calories, 10g fat (5g saturated fat), 30mg cholesterol, 565mg sodium, 43g carbohydrate (6g sugars, 8g fiber), 15g protein.
- 1-1/3 cups Black Bean Salad: 440 calories, 19g fat (3g saturated fat), 0 cholesterol, 659mg sodium, 58g carbohydrate (5g sugars, 8g fiber), 12g protein.
- 1 piece Black Bean Casserole: 413 calories, 11g fat (4g saturated fat), 56mg cholesterol, 590mg sodium, 47g carbohydrate (8g sugars, 8g fiber), 28g protein.
- 1 cup Black Bean Chili: 264 calories, 5g fat (1g saturated fat), 20mg cholesterol, 514mg sodium, 43g carbohydrate (4g sugars, 9g fiber), 15g protein.
- 1 burger Black Bean Veggie Patties: 305 calories, 5g fat (1g saturated fat), 0 cholesterol, 736mg sodium, 54g carbohydrate (8g sugars, 10g fiber), 12g protein.
- 1-1/4 cups Black Bean Corn Salad: 255 calories, 3g fat (0 saturated fat), 0 cholesterol, 230mg sodium, 45g carbohydrate (4g sugars, 9g fiber), 12g protein.
- 1-1/4 cups Black Bean Quinoa Recipe: 347 calories, 9g fat (1g saturated fat), 31mg cholesterol, 692mg sodium, 45g carbohydrate (4g sugars, 7g fiber), 18g protein.
- 1-1/4 cups Black Bean Quinoa Chili: 236 calories, 6g fat (1g saturated fat), 44mg cholesterol, 561mg sodium, 21g carbohydrate (5g sugars, 6g fiber), 22g protein.
- 1 quesadilla with 3 tablespoons salsa: 306 calories, 8g fat (3g saturated fat), 15mg cholesterol, 531mg sodium, 46g carbohydrate (9g sugars, 6g fiber), 11g protein.
- 1 stuffed pepper: 223 calories, 5g fat (2g saturated fat), 15mg cholesterol, 579mg sodium, 32g carbohydrate (9g sugars, 7g fiber), 11g protein.
- 1 egg roll: 50 calories, 2g fat (1g saturated fat), 5mg cholesterol, 101mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 2g protein.
- 1 burger Quinoa Burger: 247 calories, 3g fat (1g saturated fat), 0 cholesterol, 700mg sodium, 47g carbohydrate (8g sugars, 7g fiber), 8g protein.
- 2 tacos: 430 calories, 22g fat (5g saturated fat), 14mg cholesterol, 770mg sodium, 47g carbohydrate (8g sugars, 10g fiber), 12g protein.
- 1 serving (calculated without optional toppings) Tex-Mex Burrito Bowl: 398 calories, 7g fat (1g saturated fat), 63mg cholesterol, 678mg sodium, 52g carbohydrate (1g sugars, 3g fiber), 30g protein.
- 2 halves Black Bean Corn Wrap: 295 calories, 4g fat (0 saturated fat), 2mg cholesterol, 525mg sodium, 53g carbohydrate (6g sugars, 7g fiber), 11g protein.
- 1-1/3 cups Black Bean Pasta: 300 calories, 7g fat (2g saturated fat), 4mg cholesterol, 643mg sodium, 47g carbohydrate (6g sugars, 8g fiber), 14g protein.
- 1 serving Black Bean Shredded Pork Salad: 233 calories, 8g fat (4g saturated fat), 67mg cholesterol, 321mg sodium, 12g carbohydrate (2g sugars, 3g fiber), 28g protein.
- 1 serving Black Bean Garbanzos Salad: 492 calories, 38g fat (6g saturated fat), 8mg cholesterol, 619mg sodium, 30g carbohydrate (7g sugars, 9g fiber), 12g protein.
- 1 serving Black Bean Zoodles: 342 calories, 9g fat (1g saturated fat), 56mg cholesterol, 767mg sodium, 32g carbohydrate (4g sugars, 7g fiber), 35g protein.
- 1-3/4 cups Zoodles: 332 calories, 14g fat (3g saturated fat), 75mg cholesterol, 500mg sodium, 26g carbohydrate (7g sugars, 6g fiber), 29g protein.