Easy Black Beans

Are you looking to stock your kitchen with easy, inexpensive, and healthy staples?  Black beans can definitely help you out with that! These easy black beans can be added to anything your heart desires.

This black bean recipe is easy and versatile and one that is in my regular rotation one meal prep days.  The ways of use are endless, plus, it’s no secret that buying dried beans is exponentially more budget friendly than buying their canned counterparts.

Truth be told, doing them this way is healthier too because you can control what goes in them.  Canned beans are notorious for having high sodium.

Fun Black Bean Nutrition Facts

Black beans have an amazing nutritional punch. I could write a whole post about their awesomeness but for now, I’ll just stick to a few relevant basics.

• They are extremely low in saturated fat and have no cholesterol
• Black beans are very high in folate. If you are pregnant or trying to become pregnant, eat up!!
• A one cup serving contains 20% of the daily recommended amount of iron
• Black beans are an excellent source of vegetable based protein. 15g in a 1 cup serving!
• They help control blood sugar levels making them excellent for diabetics
• Black bean are very high in fiber. 60% RDA in 1 cup of black beans (most likely the reason behind the “beans, beans, the magical fruit” ditty)
• Black beans are anti-inflammatory and wonderful for digestive and cardiovascular health.
• They are considered “good carbs” meaning they provide long lasting energy and don’t spike the blood sugar.
• Black beans can help with weight loss.  They are low in calories, yet very filling.

Good stuff right?

How To Use Them

When I said these easy black beans were versatile, I wasn’t kidding. I like to meal prep, so when I do a batch of these I set aside what I need for 3 or 4 days (They don’t stay fresh much longer than that).  Then with what’s left over, I portion out 1 cup sizes.  Put them into freezer safe bags or containers, and keep them in the freezer until I’m ready to use them in something else.

They make fantastic add ins to all kinds of recipes…chili, breakfast burritos, baked sweet potatoes, nachos, just about any kind of “bowls” recipe.  Or you can skip the freezer step and use this as the stepping stone to make a main dish like a soup…or brownies!  They make great brownies but leave out the garlic and onions for that kind of recipe.

Try these recipes with made with Easy Black Beans: Double Veggie Dirty Rice  and Healthy Cajun Stuffed Peppers

Below I’ve added them to one of my personal favorites, a pulled pork bowl.  Yum!  (Recipe coming soon!) You could even can your own beans if you know how to do that…healthier, cheaper, and all the convenience. Just a thought.

To Make Easy Black Beans

You will need

• 1 lb dried black beans
• 1 large onion
• 2-3 whole cloves garlic
• water
• 1/4 tsp salt
• 1/4 tsp ground black pepper

Instructions

1. In a large bowl, soak your beans for 2-3 hours or overnight
2. When the beans are done soaking, drain and rinse the beans and do a quick check for larger pieces of grit or sediment
3. Quarter or halve your onion.  Smash and peel your garlic cloves
4. To a large pot, add your beans, onion, garlic cloves, salt and pepper. Fill the pot so that the ingredients are covered with about an inch of water.
5. Bring pot to a boil.  Reduce the heat and simmer for about 45-60 minutes.
6. Taste to check for texture and done-ness. Beans should be soft enough to eat, but not mushy.
7. Drain the water and remove the onion and garlic pieces.
8. Use immediately or store for later use.

If you plan to freeze and use later in recipes that will have additional cook time, use a little less cook time on this recipe.  Start checking them at 30 minutes.  They should be a little bit al dente…just a little on the firm side.

If you don’t have time to soak for several hours

Soak the beans for 30 minutes, rinse and drain, Boil for roughly 1.5-2 hours depending on your needs.  When the beans aren’t soaked long enough the cooking times can vary and be slightly unpredictable.  It can be done, but it’s just a little more hands on.

Yields 12 Servings

Easy Black Beans

1 hrCook Time

1 hrTotal Time

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Ingredients

• 1 lb dried black beans
• 1 large onion
• 2-3 whole cloves garlic
• water
• 1/4 tsp salt
• 1/4 tsp ground black pepper

Instructions

1. In a large bowl, soak beans for 2-3 hours or overnight
2. Drain and rinse the beans and do a quick check for larger pieces of grit or sediment
3. Quarter or halve your onion.  Smash and peel your garlic cloves
4. To a large pot, add beans, onion, garlic cloves, salt and pepper. Fill the pot so that the ingredients are covered with about an inch of water.
5. Bring pot to a boil.  Reduce the heat and simmer for about 45-60 minutes.  
6. Taste to check for texture and done-ness.
7. Drain the water and remove the onion and garlic pieces. 
8. Use immediately or store for later use.

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https://gulfcoast-wellness.com/easy-black-beans/

I’m not gonna lie…I geek out looking at that nutrition label! All that protein and fiber in a half a cup, and practically no fat, sodium, or cholesterol. That’s a lot healthier than the canned variety (not saying the cans don’t have their usefulness)

Next time you visit the grocery store, pick up some dried black beans and give this easy black beans recipe a try. Your body and budget will thank you!