Black Beans
Black beans are a hearty, versatile pantry staple that bring rich flavor and serious nutrition to everyday cooking.
In a nutshell
Black beans are small, glossy legumes with a creamy interior and a mildly earthy, slightly sweet flavor. They hold their shape beautifully during cooking, making them ideal for everything from chunky soups to crispy fritters. Canned or dried, they’re one of the most affordable and nutritious ingredients you can keep on hand.
Nutrition
≈ 18 Calories and 0.1g fat per tablespoon.
Black beans punch well above their weight nutritionally. Nearly 9 grams of protein per 100g makes them a genuine plant-based protein source, while an impressive 8.7 grams of fiber — close to a third of the daily recommended intake — supports digestive health and helps you feel full. That fiber is a mix of soluble and insoluble types; the soluble portion is linked to improved blood sugar regulation and lower LDL cholesterol. The fat content is negligible, and the sodium is essentially zero in their cooked-from-dried form, making them friendly for heart-conscious eaters. They’re also a solid source of folate, iron, magnesium, and potassium, nutrients many Americans don’t get enough of. Nutrition per 100g via Spoonacular.
Culinary uses & pairings
Black beans are a cornerstone of Latin American and Caribbean cooking. Simmer them into a thick, smoky soup with cumin and smoked paprika, mash them into a creamy spread for tacos and burritos, or toss them whole into grain bowls and salads. Their dense, almost meaty texture means they don’t turn to mush the way some legumes do, so they’re equally at home in a slow braise or a quick weeknight stir-together.
Beyond savory dishes, black beans work surprisingly well in baking. Pureed black beans can replace a portion of flour or fat in brownies and chocolate cakes, adding moisture and body while boosting nutrition. They also shine in veggie burgers and fritters, where they bind easily and develop a satisfying crust in a hot skillet or oven.
Pairs well with
Substitutions
Buying & storage
For dried black beans, look for bags with a clear harvest or best-by date — beans older than two years can take forever to soften no matter how long you cook them. The beans should be uniformly glossy and deep black with no shriveling or pale, chalky patches. For canned black beans, choose cans with no dents or bulging lids; low-sodium or no-salt-added options give you more control over seasoning. Bulk bins at natural food stores are a great value as long as turnover is high and the beans look fresh.
Varieties
- Black Turtle Bean: The standard variety found in virtually every US grocery store; small, shiny, and reliably creamy when cooked.
- Midnight Black Bean: A newer cultivar bred for higher yields; nearly identical in taste and texture to the black turtle bean.
- Ayocote Negro: A large heirloom variety from Mexico with a meatier bite and a richer, more complex flavor; worth seeking out at specialty or Latin markets.
Recipes using black beans
220 recipes across our recipe sites use black beans. A few favorites:
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History & origin
Black beans originated in Mesoamerica and the Andes, where they have been cultivated for at least 7,000 years. Indigenous peoples across what is now Mexico, Central America, and South America relied on them as a dietary staple, pairing them with corn and squash in the classic ‘Three Sisters’ growing system — though it should be noted that black beans were not typically the bean variety used in the Three Sisters tradition, which more commonly featured runner or other local beans. Spanish and Portuguese explorers brought black beans back to Europe in the 16th century, and from there they spread throughout Africa and Asia. Today they remain deeply embedded in the cuisines of Brazil, Cuba, Mexico, and the American Southwest, and their reputation as a nutritional powerhouse has made them a global pantry essential.
How it’s made
Black beans grow on low, bushy annual plants in warm climates. Farmers plant seeds after the last frost, and the plants produce pods containing three to six beans each. For the dried beans most cooks use, the pods are left on the plant until fully mature and dry, then harvested, threshed to separate beans from pods, and cleaned. Canned black beans go through an additional step: the dried beans are soaked, cooked, packed into cans with water and sometimes salt, sealed, and then pressure-cooked inside the can to sterilize and shelf-stabilize them. The cooking liquid left in the can is starchy and flavorful, but black bean liquid is too dark and strongly flavored to use as a meringue substitute the way chickpea liquid — properly called aquafaba — is.
Good to know
- Black beans get their deep, glossy color from anthocyanins, the same antioxidant pigments found in blueberries and blackberries.
- In Brazil, black beans are the star of feijoada, a rich stew with pork that is considered the country’s national dish and is traditionally served on Wednesdays and Saturdays.
- The United States produces a significant portion of the world’s black beans, with Michigan and Nebraska among the leading growing states.
- Rinsing canned black beans removes a meaningful portion of the sodium added during processing — a quick step worth doing.
- Black beans are not a complete protein on their own, but when paired with rice the combination provides all nine essential amino acids, making it a complementary protein pairing valued in many traditional diets.
