Black beans Nutritional Facts & Health Benefits

Like other beans, black beans are equally nutritious and healthy in nature. Black beans are quite satisfying to eat and impart a sweet flavor when consumed. They are marvelously healthy and supply many vital nutrients to the body. The sugar and fat content in black beans is also less. Their nutritional value is also increased because of the presence of antioxidants, fiber, proteins, and carbohydrates in them. A bean-rich diet can help our body to protect against various medical conditions. Among the vitamins, black beans are high in vitamin C  which is quite effective in reducing the risk of cataracts. According to a study it claims that regular eating of a single serving of beans every day can reduce the risk of heart attack by about 40%

Nutritional Value Of Black Beans Per 100 grams

• Calories: 132k.calories
• Proteins: 8.9 grams
• Total fat: 0.5 grams
• Cholesterol: 0mg
• Potassium: 355mg
• Total Carbohydrates: 24 grams

How Black beans Help In Weight Loss

• Black beans can help in weight loss as they are notoriously rich in fiber content. A single cup of cooked black beans contains approximately 15 grams of fiber in it. This means black beans can help in meeting the daily recommended fiber intake.
• Black beans can help us in keeping us full for longer periods of time and helps In curbing appetite as well.
• As they are rich in dietary fiber which adds bulk to the meals and it binds with fat as well. Binding with fat helps in pulling up more fat into the waste. This plays a key role In weight loss.

Other Benefits Of Black Beans

• Black beans help in lowering the total cholesterol in the body which includes LDL cholesterol. LDL is termed bad cholesterol.
• Black beans contain an anti-inflammatory nutrient called quercetin which is a plant-based polyphenol.  Quercetin helps in lowering cholesterol levels in the body.
• Potassium, calcium, and magnesium are the three major minerals that have been naturally proven to decrease blood pressure. Black beans are a major source of it.
• Black beans are low in glycemic index and do not spike blood sugar levels. This makes black beans very nutritious and diabetic-friendly.
• Black beans contain a variety of phytonutrients like saponins, anthocyanins, kaempferol, and quercetin. All these phytonutrients contain antioxidant properties
• Black beans can be used in a variety of dishes such as in making a healthy black bean soup. They can be added to burritos or they can be eaten In salad form along with the addition of vegetables.

Healthy Black beans Recipe

Here are the list of 14 healthy black beans recipes that you can include in your daily routine. These recipes are simple and easy to make.

1. Healthy Black Bean Wrap

• In a pan add a teaspoon of oil then add chopped onions, tomatoes, and vegetables of your choice into it.
• Then add the black beans into it and give it a stir along with other spices.
• Meanwhile in another pan prepare Omelet and keep it aside.
• Take a whole wheat wrap then add in the prepared egg Omelet along with the veggies and black beans mixture.
• Then fold the wrap and serve it along with salad leaves.

2. Healthy Black bean Tikki With Vegetables

• Soak black beans for a period overnight and pressure cooks them the next day.
• Once the black beans become soft blend a smooth mixture out of it.
• Now add In the boiled potato along with other vegetables of your choice.
• Then add salt, black pepper powder, and some other flavoring ingredients In order to add taste to tikkis mixture.
• Now shape them into tikkis and pan fry them. Serve the tikkis hot with chutney.

3. Black beans and rice with chicken

This recipe is great for lunch as it gives enough carbs and protein. It’s actually protein-rich as it has a combination of chicken and beans in it. A single serving gives about 250 calories. Black beans for weight loss are ideal. Read also 15 Healthy Breakfast Recipes For weight Loss

How to prepare black beans and rice with chicken

• Take 40 to 50 grams of chicken in a bowl.
• Cut chicken to cube size and add spices such as salt, garlic paste, red chili powder, turmeric, and all seasonings powder, and mix everything well.
• In a pan add 2 teaspoons of oil and cook the chicken completely for 10 to 12 minutes.
• Remove cooked chicken in a bowl. then in the same pan add chopped onions and sauté well.
• Add 2 to 3 slit green chilies with some salt.
• Then add 30 grams of rice into it and sauté it well.
• Then add 20 grams of boiled black beans to rice.
• Add required water till rice cooks.
• While the rice is getting cooked add the chicken pieces and sim it for 5 to 10 minutes. Enjoy the steaming hot rice recipe.

4. Black beans salad with corn and avocado

The nutritional info of black beans is great. The recipe for black beans is ideal for weight loss. Black beans are good for you as it keeps filling for a longer time. Salads are quite interesting. This recipe gives 210 to 250 calories. Read also Healthy Salad Recipes for Weight Loss

How to prepare Black beans salad with corn and avocado

• First, soak black beans for 5 to 7 hours.
• Then pressure cooks it until turns soft.
• In a bowl add soaked black beans of about 30 to 40 grams.
• Then add chopped onions and tomatoes To it.
• Squeeze out the juice of half lemon along with salt and pepper.
• Then add in steamed corn about 20 grams.
• Then add in 2 teaspoons of olive oil along with half avocado chopped.
• Finally, add chopped coriander leaves and serve the salad cold.

5. Black beans and brown rice recipe

The benefit of black beans is quite great. The nutritional value of black beans has many vitamins, and minerals in them which are quite beneficial for the body. The recipe for rice and black bean is great for lunch. It gives 250 calories. Read also Quinoa Nutritional Facts and Health Benefits

How to prepare Black beans and brown rice recipe

• In a  pan add 50 grams of chopped onions.
• Then add in one stick of cinnamon stick along with 2 to 3 cardamom.
• Sauté well and add spices.
• Then add in ginger garlic paste.
• Mix well and add in boiled black beans.
• Mix well with spices and add water of about 2 cups.
• When water boils add 30 grams of brown rice.
• When rice is cooked completely add in chopped coriander leaves. Mix well and serve hot.

6. Home-made refried black beans

The nutrition in black beans is satisfying. Black bean weight loss is ideal as it can be maintained for long periods of time. Refried beans are a great starter recipe. It gives 100 to 150 calories per serving. Read also 31 Proven Ways To Lose Weight Without Exercise

How to prepare Home-made refried black beans

• Soak 40 50 grams of black beans with one bay leaf. Allow it to soak for about 6 to 7 hours.
• Then boil it until turns soft. Keep aside.
• In a pan add 2 teaspoons of oil.
• Then add half the onion chopped.
• Sauté and add garlic chopped into it.
• Then add spices such as salt, and oregano, basil leaves, and red chili powder.
• Then add cooked beans into spices.
• Mix well and cover for some time.
• Then add three fourth of the beans mixture into a blender and chop it.
• Make a coarse or fine paste up to your choice.
• Then combined the paste of black beans along with beans that were left in the pan. Serve it in a bowl.
• This spread can be used along with brown bread or multi-grain chips. It’s quite filling.

7. Mexican black bean recipe from scratch

The Mexican recipe for black beans is very simple to prepare. It’s a famous dish in many restaurants. It’s low in calories yet filling. It gives 200 to 250 calories.

How to prepare Mexican black bean recipe from scratch

• In a pan add chopped onions.
• Then sauté ginger garlic paste.
• Then add in salt, red chili powder, and mixed herbs along with chopped parsley.
• In the initial stages soak black beans for about 30 to 40 grams for an overnight period.
• Cook until they are soft. Then add the cooked black beans to the onion and spices mixture.
• Mix well and they are ready to serve.

8. Brownies with black beans

Brownies made with black beans are quite fudgy and chocolaty. They are very healthy enough in order to satisfy sweet cravings. They are great to be used during the weight loss process as they are loaded with fiber and protein. It gives per serving around 100 to 120 calories.

How to prepare Brownies with black beans

• For brownie preparation, take one cup of oats in a food processor.
• Blend them into fine powder.
• To this powder remaining brownie ingredients will be added.
• The resulting brownie batter should be thick and smooth.
• It should not be runny just like traditional brownie batter.
• Then add half a cup of dark chocolate chips and blend into a food processor.
•  Now add in one can of black beans along with 2 to 3 tablespoons of almond butter.
• Then add in half a cup of coconut sugar as it’s low glycaemic.
• Then add 2 tablespoons of cocoa powder along with one-fourth teaspoon of baking soda along with 2 teaspoons of vinegar.
• Pulse the batter well and transfer into the 8-inch deep pan which is greased enough.
• Bake for 20 to 25 minutes and serve cool.

9. Burritos with black beans

Black beans for burritos are ideal as they are quite filling due to the presence of various varieties of ingredients. It is colorful and full of nutrients. It’s light and easily digestible. It gives 300 calories.

How to prepare Burritos with black beans

• In a bowl first, we will prepare burrito stuffing.
• Take half a can of the black bean can in a bowl.
• In that add on chopped onions and tomatoes.
• Corn and broccoli steamed can also be added for a good crunch.
• Then sprinkle spices such as salt, and mixed seasonings, along with chopped parsley.
• Squeeze out the juice of a lemon along with chopped lettuce onto it. Mix everything well and the filling is ready to prepare.
• Take any tortilla wrap which is readily available in the market.
• On one side of the wrap add the prepared filling.
• Then add one to two tablespoons of whisked hung curd onto the burrito mixture. Then roll out.

10. Black beans for tacos

This recipe is eye appealing yet very healthy upon consumption. It is a blend of carbs along with protein and other nutrients needed. It gives 200 calories per serving.

How to prepare Black beans for tacos

For taco preparation

• Take 1 cup of maize flour and then add in half a cup of wheat flour.
• In that add in a pinch of turmeric along with one-fourth teaspoon of salt.
• Mix well and add 1 teaspoon of Olive oil and knead a dough out of it.
• Prepare rotis of small size with that dough.
• After roti gets prepared prick them with help of a fork and keep pricking them with a fork.
• Then lie down Rotis in an inward position and bake at 180 degrees for 10 to 12 minutes. Tacos are ready to use.

For filling

• Take one onion and chop it finely.
• Then add in chopped tomato along with a handful of chopped parsley.
• Then add in sautéed mushrooms and jalapenos.
• Then add some salt and lemon juice.
• Finally, add boiled black beans to it.
• Add some crushed black pepper and the filling is ready.
• Fill this filling in taco shells and have it.

11. Black beans quesadillas

Quesadillas are another great way of presenting recipes. They not only look attractive but its very filling for the stomach. It gives 200 to 250 calories.

How to prepare Black beans quesadillas

• Prepare quesadillas with maize flour and keep aside.
• In order to prepare quesadillas to take one cup of maize flour along with 2 teaspoon of wheat flour and 4 teaspoons of oats flour.
• Mix well and some salt and turmeric powder and prepare a soft dough out of it.
• Then roll out medium-sized chapatis with dough and the quesadillas are ready.
• Any different healthy flours can even be used to make it more filling.
• For filling take 30 to 40 grams of boiled black beans.
• Then add in 2 teaspoons of curd along with a teaspoon of olive oil.
• Then add in chopped olives along with chopped parsley.
• Then add 30 grams of mozzarella cheese into it.
• Mix well. Spices such as black pepper, and chopped chilies can be added.
• Take one prepared roti and add filling to one side.
• Now fold the roti in 3 ways and keep it in the oven for 5 minutes so that the cheese melts. Serve hot.

12. Black beans and quinoa salad

The combination is excellent as it has healthy carbs and protein. It can be enjoyed as a main meal. It gives 250 to 270 calories. Read also Quinoa Nutritional Facts and Health Benefits

How to prepare Black beans and quinoa salad

• Take 30 grams of quinoa and soak for 30 minutes.
• Then cook quinoa with enough water until soft.
• In a pan add 2 teaspoons of oil along with chopped onions.
• Then add in the required spices.
• Then add 30 grams of black beans which are already cooked.
• Combine with spices and add in cooked quinoa.
• Mix well and finish off with chopped coriander leaves.

13. Chilli with black beans

This recipe can be used as a curry and can be used as a part of a weight loss diet. It tastes good and gives about 200 calories per serving.

How to prepare Chilli with black beans

• Soak black beans for an overnight period.
• Then next morning wash off and pressure cook the soaked beans. Keep aside.
• In a pan add 2 teaspoons of oil then add chopped onions.
• When they turn transparent add chopped tomatoes.
• Add spices such as salt, and turmeric along with coriander powder.
• Then prepare a paste of green chilies of about 10 in number. Keep aside.
• Now add-In half to three-fourth teaspoon of green chili paste.
• Sauté well and add half a can of coconut milk to the onion and chili mixture.
• Mix well and then add pressure-cooked beans into it.
• Adjust consistency and curry is ready to have.

14. Black beans and rice Cuban

Black beans and rice Cuban is the main meal recipe. It’s quite filling and a great combination of carbs and protein. It tastes good and gives 250 to 270 calories.

How to prepare Black beans and rice Cuban

• Keep black beans soaked for overnight periods.
• Next morning wash them and pressure them till soft keep aside.
• In a pan add 2 teaspoons of oil.
• Then add chopped onions to it.
• Cook till onions are transparent and add salt along with chopped green chilies.
• Then add pressure-cooked black beans into it.
• Mix well and add 30 grams of rice to the beans mixture.
• Add water to cook the rice. Combine both water and the recipe is ready to serve.

Frequently Asked Questions