Legumes

Used in 5+ recipes

Black Beans

Creamy, earthy beans central to Latin American and Caribbean cooking.

Also known as: Phaseolus vulgaris, black turtle beans, frijoles negros

Overview

Black beans (black turtle beans) are small, dense beans with glossy dark skins and creamy interiors. They are a defining ingredient in Latin American and Caribbean kitchens — think Cuban black beans and rice, Brazilian feijoada, and countless Mexican dishes — and a reliable, affordable plant protein everywhere.

Their mild, earthy flavor makes them exceptionally versatile: they hold their shape in salads, mash beautifully for refried beans and burgers, and lend body to soups and stews. Available dried for the best texture, or canned for speed.

Culinary Uses

Simmered with aromatics for classic beans and rice, or Brazilian and Cuban stews.
Mashed into refried beans, dips, and veggie-burger patties.
Folded into tacos, burritos, enchiladas, and grain bowls.
Tossed cold into salads with corn, peppers, and lime.

Flavor Profile

Mild, earthy, and slightly sweet, with a soft, creamy interior.
They take on cumin, garlic, chili, and citrus especially well.
Cooking with aromatics and a bay leaf deepens their savory backbone.

Storage

Keep dried black beans airtight in a cool, dry pantry; the fresher the beans, the better they cook.
Store cans in the pantry; refrigerate leftovers in liquid and use within a few days.
Cooked beans keep several days refrigerated and freeze very well in their liquid.

Preparation

Soak dried beans several hours or overnight, then simmer gently with aromatics until fully creamy.
Salt once the beans have begun to soften so the skins stay tender.
Drain and rinse canned beans to reduce sodium and the starchy liquid.

Nutrition

Black beans are an excellent source of plant protein and fiber, with very little fat.

They provide slow-digesting carbohydrate and a rich supply of minerals and antioxidants from their dark skins.

Plant protein

A hearty protein source, complete when paired with rice.

Dietary fiber

Both soluble and insoluble, supporting digestion and satiety.

Folate

Abundant in black beans; supports cell health.

Iron & magnesium

Support energy metabolism and muscle function.

Dietary Considerations

Naturally vegan, vegetarian, gluten-free, and dairy-free.
A budget-friendly protein cornerstone; pair with rice for a complete protein.
High in fiber; rinse canned beans and introduce gradually to ease digestion.

Nutrition information is educational and approximate; it varies by variety, portion, and preparation, and is not a substitute for professional dietary advice.

Common Pairings

Rice, for the classic complete-protein pairingCumin, garlic, onion, and chiliLime, cilantro, corn, and avocadoPlantains and pork in hearty stews

Recipes with Black Beans

No Gluten

No Milk

Mexican 0

Budget Black Bean Quesadillas

Crispy tortillas stuffed with seasoned black beans, corn, and melty cheese — a five-minute-prep vegetarian dinner kids love and your wallet will too.

25minEasy4 servings

Venezuelan 0

Venezuelan Black Bean Arepas

Golden griddled corn arepas split and stuffed with seasoned black beans — a naturally gluten-free Venezuelan staple that is budget-friendly and endlessly fillable.

40minMedium4 servings

Cheesy Black Bean Quesadillas

Crisp tortillas folded around melty cheese and lightly spiced black beans, griddled until golden and cut into wedges. Ten minutes, a handful of cheap ingredients, and a foolproof meal — ideal for a fast student lunch or dinner for two.

20minEasy2 servings

No Eggs

Mexican 0

Smoky Black Bean & Egg Skillet

A one-pan supper of smoky black beans simmered with tomato and paprika, then finished with eggs baked right in the sauce. Cheap, filling, and ready in half an hour — a protein-rich meal built almost entirely from pantry staples.

30minEasy4 servings