We love black beans—they’re delicious, nutritious, and incredibly easy to prepare.
Whenever I’m in a pinch, I whip up this black bean dish, which I usually make every other week.
I always keep at least four cans of black beans stocked for this exact reason.
This recipe is versatile, quick to make, and serves as a base for multiple meals throughout the week. Here’s how to prepare it!
Easy Canned Black Beans Recipe
Ingredients
4 cans of black beans (I recommend the Great Value organic brand from Walmart)
2 tablespoons vegetable-based bouillon (start with 1 tablespoon, then add more if desired)
2 cups water
1 tablespoon minced garlic (or less if preferred)
Optional: lime juice, diced onions, fresh basil, chipotle seasoning, or other spices
Instructions:
1. Prepare the Beans: Open all four cans of black beans. Rinse two cans in a strainer. Keep the liquid from one can and discard the rest.
2. Combine Ingredients: Add all four cans of beans (including the liquid from one can) to a large pot. Pour in the 2 cups of water, add the bouillon, and garlic. Stir well to combine.
3. Heat: Warm the mixture over medium heat for about 10-15 minutes. Since the beans are already cooked, you’re just heating them through and allowing the flavors to meld.
4. Season to Taste: Taste and adjust seasonings. Add more bouillon, garlic, or spices if desired.
5. Serve: Enjoy the black beans over rice, quinoa, in tortillas, or on a salad. This recipe makes enough for about two meals.
Optional Add-Ins:
Onions: Diced onions can add a bit of sweetness and texture.
Fresh Herbs: Basil, cilantro, or parsley for a burst of freshness.
Lime Juice: Squeeze fresh lime juice for a tangy kick.
Spices: Chipotle powder, cumin, or chili flakes for some heat.
Easy Canned Black Beans Recipe: Nutritional Information and Health Benefits
Nutritional Information for Organic Great Value Black Beans (Walmart) – we like the organic ones!
For a standard ½ cup serving (130g) of Great Value Black Beans:
Calories: 110
Total Fat: 0.5g
Sodium: 120mg
Total Carbohydrates: 20g
Dietary Fiber: 5
Sugars: 1g
Protein: 7g
Health Benefits of Black Beans (Based on Nutrition.org)
Black beans are an excellent choice for anyone looking to boost their nutritional intake. Here are some key benefits:
1. Rich in Plant-Based Protein:
Each half-cup serving contains around 7 grams of protein, making black beans a great option for muscle repair and overall health. They are especially beneficial for vegans and vegetarians as a plant-based protein source.
2. High Fiber Content:
With 6 grams of fiber per serving, black beans help support digestive health and maintain stable blood sugar levels. Their fiber content also promotes a feeling of fullness, aiding in weight management.
3. Heart Health:
Black beans contribute to heart health with their potassium, magnesium, and fiber content, which help regulate blood pressure and cholesterol.
4. Antioxidants:
These beans are packed with antioxidants, including anthocyanins, which protect cells from damage and combat inflammation. They also support a healthy immune system.
5. Years Low in Fat and Sodium:
Naturally low in fat, black beans are a healthy addition to most diets.
Although canned beans may have higher sodium levels, rinsing them can reduce sodium content by about 40%.
6. Source of Essential Nutrients:
Black beans are rich in important nutrients like iron, calcium, magnesium, and folate, essential for energy production, bone health, and various body functions.
For more detailed information on the benefits of black beans, visit Nutrition.org’s article on black beans.
Easy Canned Black Bean Recipe: Frequently Asked Questions
1. Can you eat canned black beans right out of the can?
Yes, canned black beans are precooked and safe to eat directly from the can.
However, heating them and adding seasoning can enhance their flavor.
2. Is it safe to eat the liquid in the can?
The liquid is safe to consume, but it’s often high in sodium.
You may prefer to rinse the beans to reduce the salt content. In this recipe, some liquid is reserved for flavor, but it’s optional. Feel free to rinse and drain for less sodium.
3. How long does it take to cook canned black beans on the stove?
Canned black beans only need to be heated through, which takes about 10-15 minutes on the stove.
4. Are black beans considered a carb or a protein?
Black beans contain both carbs and protein.
They are a great source of plant-based protein while also providing dietary fiber and complex carbohydrates.
5. Why should you rinse canned beans?
Rinsing canned beans can reduce sodium levels and make the beans less starchy.
Some prefer keeping the liquid for extra flavor, but it’s optional based on your taste.
6. What are the easiest ways to eat black beans?
You can:
Serve over rice or quinoa.
Use as a filling for burritos, tacos, or wraps.
Add to salads.
Mash for dips or spreads.
Include in soups or stews.
Good Recipes with Canned Black Beans
Here are some easy, vegan-friendly recipes using canned beans:
1. Quick Black Bean Soup (3 ingredients: black beans, vegetable broth, and salsa) – Minimalist Baker
2. Black Bean and Avocado Salad (3 ingredients: black beans, avocado, lime juice) – Jamie Oliver
3. Simple Black Bean Dip (2 ingredients: black beans and salsa) – Love & Lemons
4. Black Bean Tacos (4 ingredients: black beans, tortilla, salsa, lettuce) – Simple Veganista
5. Easy Black Bean Hummus (3 ingredients: black beans, tahini, lemon juice) – Oh She Glows
These simple recipes are perfect for quick, satisfying meals with minimal ingredients. Enjoy!
