What is the Healthiest Way to Eat Black Beans?

Black beans are one of the healthiest foods you can eat Packed with nutrients like protein, fiber, vitamins and minerals, black beans offer many health benefits This article will explore the top 10 healthiest ways to eat black beans.

1. In Salads

One easy way to eat more black beans is to add them to your salads. Drain and rinse a can of black beans and mix them into a leafy green or mixed salad. The beans add protein, fiber and nutrients to an already healthy meal. Top your bean salad with healthy add-ins like avocado, cheese, nuts or seeds for extra flavor and nutrition. The creamy, hearty texture of black beans pairs perfectly with the crunchiness of salad greens.

2. In Soups and Chilis

Soups and chilis are a fantastic use for black beans Add cooked black beans during the last 10 minutes of cooking a vegetable soup or chili The beans add protein, fiber and nutrients while absorbing the delicious flavors of the broth or sauce. Try black beans in vegetarian chili, minestrone soup, or black bean soup.

3. In Tacos and Burritos

What’s a taco or burrito without beans? Black beans are a tasty, protein-packed filling for tacos, burritos, quesadillas and more Mexican-inspired dishes. Cook black beans from scratch or use canned, rinsing and draining them first. Mash some of the beans and leave some whole for an interesting texture. Season them with cumin, garlic and your favorite taco toppings.

4. In Dips and Spreads

Pureed or mashed black beans make a delicious protein-rich dip or spread. Blend cooked black beans with olive oil, garlic, cumin and lime juice for a black bean dip. Spread it on sandwiches, wraps or crackers. You can also make black bean hummus or black bean guacamole using mashed beans as the base.

5. On Toast

Topping avocado toast with black beans adds extra nutrition and satisfaction. Mash the beans first to create a thick, flavorful topping that complements the creaminess of the avocado. Add seasonings like cumin, garlic, cayenne pepper or salsa to amp up the flavor. The toast provides whole grains while the beans and avocado offer protein, fiber and healthy fats.

6. In Rice Dishes

Mixing black beans into rice or grain bowls adds valuable protein and makes these vegetarian dishes more complete and filling. Prepare brown or wild rice pilaf, quinoa or farro. Then stir in cooked black beans along with sauteed peppers and onions, corn, chopped herbs and a squeeze of lime. The beans’ creamy texture and earthy flavor enhance the dish.

7. In Scrambles

Take your weekend veggie scramble up a notch by adding black beans. Sauteed veggies like spinach, mushrooms and peppers get a protein and fiber boost from the addition of beans. Make it a complete meal by enjoying your bean scramble with a side of avocado toast or a baked sweet potato.

8. In Curries

Beans pair deliciously with the aromatic flavors in curries. Add them to vegetarian chickpea curry, lentil curry or make black bean curry. Cook the curry sauce or base as you normally would, then add cooked black beans at the end to soak up the sauce and flavors. Serve over brown rice or cauliflower rice.

9. In Stuffed Baked Potatoes

Baked potatoes get a nutrition and flavor boost when you top them with black beans. After baking Russet or sweet potatoes, cut them open and top with hot black beans, salsa, cheese and avocado or sour cream. The sweet potato and beans offer a satisfying dose of fiber to keep you full.

10. In Brownies

That’s right – you can add black beans to brownies for extra nutrition and protein. Simply blend cooked black beans and mix them into your favorite brownie batter. The beans make the brownies moister while providing nutrients like protein, fiber and minerals. Top with melted chocolate chips or peanut butter chips for a decadent, protein-packed treat.

Black beans are one of the most versatile, nutritious foods you can eat. Enjoy them in any meal from breakfast scrambles to burgers to brownies and more. Their mild flavor takes on the seasonings they are cooked with, making them perfect to mix into a wide variety of healthy dishes. Any way you eat them, black beans provide a big nutritional payoff.