What Are Black Beans?
Black beans (Phaseolus vulgaris) are a variety of dried bean distinguished by their dark, glossy skins. Native to Central and South America, they are a staple of Mexican and Caribbean cooking and are now widely used in salads and tacos around the world.
When cooked, they develop a creamy texture and rich, slightly sweet flavor. Their cooking liquid is dark and flavorful, so it is often left in the dish.
Black Bean Nutrition Facts
Cooked black beans contain about 132 kcal per 100 g, along with 8.9 g of plant protein and 8.7 g of fiber. They are also rich in iron, magnesium, and folate.
What Are the Benefits of Black Beans?
With their high fiber and plant protein content, black beans are among the foods that can help promote a feeling of fullness as part of a balanced diet. Their dark skins are traditionally associated with plant antioxidant compounds; research in this area is ongoing.
This is general information; black beans are food, not a substitute for medical treatment.
How to Choose Black Beans
Good black beans are glossy, dark, and smooth; dull or wrinkled beans are old.
- Choose beans that are uniform in size, with a low proportion of broken beans.
- The color should be closer to glossy black than dull black.
- There should be no dust collected at the bottom of the package.
How to Store Black Beans
Dried black beans can be stored in a sealed container in a cool, dark cupboard for up to 1 year. Cooked beans can be stored in an airtight container for 3–4 days in the refrigerator or 2–3 months in the freezer.
How to Use Black Beans in Cooking
Black beans are most often boiled and used in stews, soups, and salads; they are also popular as a filling for tacos and burritos in Mexican cooking.
How to Cook Black Beans
Soak the beans overnight, drain them, and boil them in fresh water; add cumin, bay leaf, and garlic, then simmer for 1–1.5 hours until tender.
How to Make Black Bean Salad
Combine cooked and cooled beans with corn, red onion, cilantro, lemon juice, and olive oil; add avocado if desired.
What Recipes Use Black Beans?
Black bean salad, black bean soup, taco filling, and black bean stew are among the most popular recipes.
Frequently Asked Questions
What is the difference between black beans and white beans?
They are different varieties of the same species. Black beans have dark skins and a richer, earthier flavor, while white beans have a more neutral flavor.
What are black beans good for?
Black beans are rich in fiber, plant protein, and iron, and are nutritious as part of a balanced diet. They are food and are not claimed to cure any disease.
Can you use canned black beans?
Yes, they are a convenient alternative; draining and rinsing them before use reduces excess salt and gives a result close to freshly cooked beans.
Why is black bean cooking liquid dark?
Dark plant compounds from the skins pass into the cooking liquid; in Mexican cooking, it is usually kept rather than discarded to add flavor to the dish.
Can black beans be cooked without soaking?
Yes, but the cooking time is noticeably longer; a pressure cooker can make up for some of the difference.