Packed with fiber, protein, calcium, potassium, and antioxidants, black beans are one of nature’s healthiest ingredients – and they’re not just for Mexican night. Lucky for us, they’re easy to keep on hand in canned form, for almost-instant – and nutritious – gratification.
Healthy tip: Many brands of canned beans contain sodium. To cut back on salt, look for low-sodium varieties, and season your food yourself.
Start with one 15-ounce can black beans, rinsed and drained, and try the following recipes.
Cumin-Scented Black Bean Dip
Serves 4 as an appetizer.
In a food processor, whirl beans, 3 Tbsp. olive oil, 1/2 cup plain, low-fat yogurt, 1/2 tsp. ground cumin, and 1/4 tsp. granulated garlic until smooth. Season to taste with salt and pepper, and serve with carrot sticks, cucumber slices, or pita chips.
Chipotle Black Bean Soup
Makes 2 small servings.
Saute 1/2 small yellow onion (chopped) in 2 tsp. olive oil over medium-low heat until soft. Add beans, 1 smashed garlic clove, 2 cups chicken or vegetable broth, 1/4 to 1/2 tsp. chipotle chili powder (to taste) and a handful of baby carrots. Simmer 10 minutes, or until carrots are soft, and then puree. Season with salt and pepper.
Black Bean and Corn Tacos
Serves 2.
Combine beans and 1/2 cup chunky corn salsa in a small saucepan. Bring to a simmer, and then serve in warmed tortillas, over baby spinach, topped with chopped avocado and a pinch of shredded cheese.
Maple-Baked Black Beans
Serves 2.
In a small baking dish, stir beans (with liquid) together with 1 Tbsp. unsalted butter (cut into four pieces) and T Tbsp. real maple syrup. Bake for 1 hour at 350 degrees F, stirring once halfway. Then serve as a side dish or on toast for breakfast.
Black Bean Salad With Quinoa, Squash and Lime
Serves 2 for lunch.
Simmer 1/4 cup dried quinoa, 1 cup chopped butternut squash, and 1/2 cup plus 2 Tbsp. water together for 15 minutes, partially covered, until the squash is cooked through and water is absorbed. Stir in beans, 1/4 cup crumbled feta cheese and 2 Tbsp. chopped fresh cilantro. Season with salt and pepper. Then drizzle with lime juice and olive oil.
Fast, Healthy Black Bean Recipes
Got a can of black beans in your pantry? Here are five great uses for it!
By Jess Thomson
Packed with fiber, protein, calcium, potassium, and antioxidants, black beans are one of nature’s healthiest ingredients – and they’re not just for Mexican night. Lucky for us, they’re easy to keep on hand in canned form, for almost-instant – and nutritious – gratification.
Healthy tip: Many brands of canned beans contain sodium. To cut back on salt, look for low-sodium varieties, and season your food yourself.
Start with one 15-ounce can black beans, rinsed and drained, and try the following recipes.
Cumin-Scented Black Bean Dip
Serves 4 as an appetizer.
In a food processor, whirl beans, 3 Tbsp. olive oil, 1/2 cup plain, low-fat yogurt, 1/2 tsp. ground cumin, and 1/4 tsp. granulated garlic until smooth. Season to taste with salt and pepper, and serve with carrot sticks, cucumber slices, or pita chips.
Chipotle Black Bean Soup
Makes 2 small servings.
Saute 1/2 small yellow onion (chopped) in 2 tsp. olive oil over medium-low heat until soft. Add beans, 1 smashed garlic clove, 2 cups chicken or vegetable broth, 1/4 to 1/2 tsp. chipotle chili powder (to taste) and a handful of baby carrots. Simmer 10 minutes, or until carrots are soft, and then puree. Season with salt and pepper.
Black Bean and Corn Tacos
Serves 2.
Combine beans and 1/2 cup chunky corn salsa in a small saucepan. Bring to a simmer, and then serve in warmed tortillas, over baby spinach, topped with chopped avocado and a pinch of shredded cheese.
Maple-Baked Black Beans
Serves 2.
In a small baking dish, stir beans (with liquid) together with 1 Tbsp. unsalted butter (cut into four pieces) and T Tbsp. real maple syrup. Bake for 1 hour at 350 degrees F, stirring once halfway. Then serve as a side dish or on toast for breakfast.
Black Bean Salad With Quinoa, Squash and Lime
Serves 2 for lunch.
Simmer 1/4 cup dried quinoa, 1 cup chopped butternut squash, and 1/2 cup plus 2 Tbsp. water together for 15 minutes, partially covered, until the squash is cooked through and water is absorbed. Stir in beans, 1/4 cup crumbled feta cheese and 2 Tbsp. chopped fresh cilantro. Season with salt and pepper. Then drizzle with lime juice and olive oil.
