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10 Surprising Ways to Use Black Beans
The pantry staple offers protein, fiber, and a bevy of other essential nutrients. Here’s how to enjoy it creatively.
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By Lauren BedoskyMedically Reviewed by Kelly Kennedy, RDNReviewed: April 28, 2020Medically Reviewed
Add black beans to brownies for a fiber boost Rebecca Rockwood/StocksyBlack beans: Dried or in a can, they’re a pantry staple in most households. And while they often make an appearance in salads, tacos, and soups, chances are you aren’t using them to their full potential in the kitchen. Black beans are affordable and versatile legumes that can be incorporated into a variety of dishes in surprising ways.
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Plus, they’re packed with helpful nutrients, making them a worthwhile addition to any meal. What Are Some of the Key Nutrients in Black Beans
“Black beans are rich in both soluble and insoluble fiber, making them helpful for digestion and for maintaining stable blood sugar levels,” says Rachael Hartley, RD, a certified intuitive eating counselor based in Columbia, South Carolina. Fiber-rich foods like black beans also tend to be lower in calories, yet more filling and slower to digest than low-fiber foods.
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This means you’ll likely eat less and stay satisfied longer, which can help you reach a healthy weight, according to the Mayo Clinic. A ½ cup serving of boiled black beans without salt provides about 7.5 grams (g) of fiber, or 30 percent of the daily value (DV) of the nutrient, according to the U.S. Department of Agriculture (USDA).
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Black beans also offer essential bone-building minerals such as calcium, magnesium, and phosphorus, Hartley says. Per the USDA, the same ½ cup serving of black beans offers 23.2 milligrams (mg) of calcium, which is about 2 percent of the DV; 60 mg of magnesium, which is about 14 percent of the DV; and 120.5 mg of phosphorus (about 10 percent of the DV).
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RELATED: How to Use MyPlate for Healthy Eating
Get inspired with these creative ideas for using this pantry staple to punch up the flavor and nutrition profile of your meals.918
Sink Your Teeth Into a Black Bean Burger for a Healthier Fast-Food Staple
Rabbit Food For My Bunny TeethBecause black beans offer plant-based protein — about 8 g per ½ cup, according to the USDA — they make amazing burger patties for vegetarians. They’re also a smart option for anyone trying to cut back on saturated fat, considering that one 100 g cooked ground beef patty contains about 6.95 g of saturated fat, while ½ cup of black beans contains only about 0.1 g, according to the USDA.
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Black bean burgers are also easy to whip up. Do a quick mash of the beans, mix in breadcrumbs, herbs and spices, and an egg, and you’re ready to grill on the stovetop or bake in the oven.
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Get started with this easy, seven-ingredient black bean burger recipe from the blog Rabbit Food for My Bunny Teeth. To reduce carbohydrates and calories, try using portobello mushroom caps as your bun! One mushroom contains only 18.5 calories and 3.3 g of carbs, according to the USDA.
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What’s more, mushrooms offer nutrients such as zinc (0.4 g or 4 percent of the DV), which the National Institutes of Health (NIH) notes is key for keeping your immune system in tip-top shape.Get the Recipe919
Whip Up Mashed Black Beans Instead of Starchy Mashed Potatoes
Chef SaavyJohns Hopkins notes that starchy veggies including potatoes often get a bad rap, though in reality they’re loaded with important nutrients. But if you want to change things up, or if you’re managing type 2 diabetes and want to increase your fiber and protein for blood sugar management, black beans offer a solution. The Sparta, New Jersey–based dietitian Erin Palinski-Wade, RD, CDCES, author of Belly Fat Diet for Dummies, likes replacing mashed potatoes, pasta, and rice, for instance, with black bean mash.
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This recipe from Chef Savvy in particular is great served alongside stir-fries and omelets, or as a standalone side mixed with seasonings and a sprinkle of melted cheese. RELATED: The Best Low-Carb Veggies for People With Type 2 DiabetesGet the Recipe920
Make Black Bean Pizza for a Nutritious Twist on a Family Favorite
She Wears Many HatsBlack beans aren’t a common pizza topping, but if you’re looking for a healthier protein option than sausage or pepperoni, they’re a wise choice. “They’re packed with cholesterol-lowering soluble fiber, as well as B vitamins,” Hartley says.
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And paired with tomatoes, avocado, and a sprinkle of cheese, black beans make for a delicious Southwestern twist on the comfort food favorite. You can even use beans in place of tomato sauce by spreading mashed beans across your dough and adding diced tomatoes, cheese, corn, and grilled chicken, as in this Mexican-inspired pizza from She Wears Many Hats.Get the Recipe921
Bake Black Bean Brownies Add Fiber to a Classic Dessert
iStockIf you’re looking to increase the nutrition profile of your favorite guilty pleasure, beans are your secret weapon.
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Black beans work surprisingly well as a smart swap for flour, yielding a dense, fudgy brownie that’s lower in calories and high in fiber. This delicious black bean brownie recipe from Happy Herbivore also offers potassium-rich bananas (a medium-size fruit has 422 mg, or 9 percent of the DV, per the USDA) as part of the equation. RELATED: What Is Potassium?Get the Recipe922
Blend Black Beans Into Your Smoothie for an Energizing Breakfast or Dessert
Hey Nutrition LadyNot only do beans boost the protein content of your favorite smoothie, but they also add a creamy, thick texture without affecting the taste.
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Black beans work great in chocolate recipes like this chocolate black bean brownie smoothie from Hey Nutrition Lady — which sneaks in fruits and veggies like cauliflower, banana, and dates — can be a healthy, energy-boosting way to start your day or satisfy a post-dinner sweet tooth.Get the Recipe923
Make Black Bean Dip for a Healthy Filling Snack
Healthy Seasonal RecipesWhen the midafternoon munchies hit, the New York City–based registered dietitian Bonnie Taub-Dix, RD, recommends turning to black beans for a filling, tasty snack. “To make a bean dip, combine drained black beans, chopped onion, minced garlic, chopped cilantro, lime juice, and your favorite seasonings,” she says.
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For some crunch, Taub-Dix suggests adding chopped unsalted nuts or chia seeds. According to the Academy of Nutrition and Dietetics, nuts and seeds are both good sources of omega-3 fatty acids, a type of polyunsaturated fatty acid that may offer health benefits, such as lowering cholesterol, supporting heart health, and reducing inflammation. Ready to give black bean dip a try?
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Here’s a vegan option from Healthy Seasonal Recipes.Get the Recipe924
Prepare Black Bean Pancakes for a Spin on the Breakfast Comfort Food
iStockCombine two breakfast favorites, (black bean) pancakes and sausage, for the ultimate protein-packed morning boost. “Make mashed black beans into patties and cook them in a skillet with oil to make a pancake,” says Palinski-Wade. “I personally love them with minced garlic, onion, and a hint of pepper,” she says.
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“Get creative and use options such as turmeric, hot sauce, or any other spice you like!” Turmeric, for example, is a golden yellow spice with potent anti-inflammatory properties. A review published in the August 2016 issue of the Journal of Medicinal Food reveals turmeric may help lower pain and inflammation in people with arthritis, though more research is needed.Try this spicy black bean pancake recipe from A Cozy Kitchen. Get the Recipe925
Cook Black Bean Eggs for an Energy-Boosting Recipe to Begin Your Day
Rachael Hartley NutritionFor an easy protein-packed breakfast, combine eggs with black beans for this Mexican baked eggs recipe from Hartley.
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Eggs are an excellent source of choline, which is critical for metabolism, and plays a role in memory, mood, brain development, and more, according to the National Institutes of Health. One hard-boiled egg contains 147 mg of the nutrient, or 27 percent of the DV. The mixture of peppers in the recipe furthermore adds spice and flavor, as well as a unique compound known as capsaicin.
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Capsaicin, the chemical that gives peppers their characteristic spiciness, may help stabilize blood sugar and curb the spike that often occurs after a high-carb meal, according to past research. (Larger and more current studies are needed to confirm this.)Get the Recipe926
Pop Black Bean Cookies Into the Oven for a Healthy Chocolatey Dessert
A Couple CooksThese cookies from A Couple of Cooks taste just as rich and fudgy as the traditional chocolate version, but they're packed with protein and fiber (5 percent of your DV of protein and 9 percent of your DV of fiber per cookie). And thanks to the peanut butter, you’ll also get loads of vitamins, minerals, and healthy fats.
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A one-tablespoon serving of peanut butter provides roughly 8.2 g of fat (only 1.7 g from saturated fat), 10 percent of your DV of vitamin E, and 12.5 percent of your DV of niacin, according to estimates from the USDA. Healthy fats like those found in peanut butter help increase levels of high-density lipoprotein (HDL), or “good” cholesterol, according to the Academy of Nutrition and Dietetics.
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Meanwhile, vitamin E is a key nutrient for vision and reproduction, and niacin, a B vitamin, plays a role in keeping your nervous system, digestive system, and skin healthy, according to the Mayo Clinic. RELATED: Want to Improve Heart Health? Eat More LegumesGet the Recipe927
Cool Down With Black Bean Fudge Pops for a Protein-Packed Frozen Treat
Hey Nutrition LadyYou’d never believe these frozen fudge pops from Hey Nutrition Lady are actually made with black beans!
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Thanks to this unexpected ingredient, this satisfying recipe provides protein (4 percent of your DV). Plus, the addition of dates, banana, and avocado helps you — and your kids — sneak in an extra serving of fruits. The result: a refreshing, fudgy treat that will satisfy any chocolate craving.
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Additional reporting by Brianna Steinhilber.Get the Recipe
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