When it comes to plant-based eating, black beans are a delicious and versatile protein source that can be used in a variety of vegan recipes. They are packed with fiber, iron, and other essential nutrients making them an excellent choice for a healthy, vegan diet. In this article, we will explore some simple and tasty vegan black bean recipes that are perfect for any meal of the day. Whether you are a long-time vegan or simply looking to incorporate more plant-based meals into your diet, these recipes are sure to satisfy your taste buds and provide you with a healthy, nutritious meal.
The Nutritional Benefits of Vegan Black Beans
Black beans are a nutritious and delicious component of a vegan diet. They can contribute to improved health due to the many nutrients they contain, including protein, fiber, vitamins, and minerals.
Protein
Black beans are a great source of plant-based protein. A 1/2-cup serving of black beans contains roughly 8 grams of protein, which is almost as much as a 1-ounce serving of meat. Protein is an essential nutrient that helps our bodies build and repair tissue, maintain muscle mass, and support a healthy immune system.
- Easy vegan black bean burger recipe:
Ingredients:
- 1 can of black beans (drained and rinsed)
- 1/4 cup of quick oats
- 1 tbsp of flour
- 1/4 cup of chopped onion
- 1 clove of minced garlic
- 1 tsp cumin
- 1/4 tsp paprika
- Salt and pepper to taste
Instructions:
- Mash black beans in a bowl until thick and pasty.
- Add oats, flour, onion, garlic, cumin, paprika, salt, and pepper and mix well.
- Divide mixture into four patties and fry on a non-stick pan with a bit of oil on low heat for 7-8 minutes on each side until browned.
- Serve the black bean patties on hamburger buns with toppings of your choice, such as sliced avocado, lettuce, and tomato.
Fiber
Black beans are also high in dietary fiber. A 1/2-cup serving of black beans has roughly 8 grams of fiber. Fiber is essential for a healthy digestive system, helps regulate blood sugar levels, and is associated with a lower risk of heart disease.
Vitamins and Minerals
Black beans are a good source of vitamins and minerals, including folate, iron, magnesium, and zinc. Folate is essential for proper brain function and the production of DNA and RNA. Iron is crucial for the production of red blood cells and carrying oxygen throughout the body. Magnesium is important for maintaining healthy bones, while zinc is essential for a healthy immune system.
With their high protein and fiber content, black beans make a great addition to any vegan’s diet. They are also versatile and can be used in soups, salads, vegetarian chili, or as a substitute for meat in vegan burgers. Adding black beans to your meals is a tasty way to improve your health while following a vegan diet.
10 Delicious Vegan Black Bean Recipes to Try
If you’re looking for new and exciting ways to incorporate black beans into your plant-based diet, then look no further than these 10 mouthwatering vegan black bean recipes! From hearty stews to refreshing salads, there’s something for everyone to enjoy.
Savory Black Bean Soup
This hearty soup is bursting with flavors of cumin, garlic, and jalapeños. It’s perfect for a cozy night in or a quick lunch on the go. Serve with a dollop of vegan sour cream and some crispy tortilla strips for a little added crunch.
- 2 cans of black beans, drained and rinsed
- 1 onion, chopped
- 4 cloves of garlic, minced
- 1 red bell pepper, chopped
- 2 tbsp of olive oil
- 1 jalapeño pepper, seeded and diced
- 1 tsp of ground cumin
- 4 cups of vegetable broth
- 1 tsp of sea salt
- 1/4 tsp of black pepper
- Vegan sour cream (optional)
- Tortilla strips (optional)
Vegan Black Bean Burgers
These flavorful vegan burgers are packed with protein and are the perfect substitute for traditional hamburgers. Serve on a whole wheat bun with your favorite toppings for an easy and delicious meal.
- 2 cans of black beans, drained and rinsed
- 1/2 onion, chopped
- 3 cloves of garlic, minced
- 1 bell pepper, chopped
- 1/4 cup of all-purpose flour
- 1 tsp of ground cumin
- 1 tsp of sea salt
- 1/4 tsp of black pepper
- 1/4 cup of breadcrumbs
- 1 tbsp of olive oil
Mexican Black Bean Salad
This salad is bursting with flavors of cilantro, lime, and avocado. It’s perfect for a light meal or as a side dish. Serve with crispy tortilla chips for an added crunch.
- 2 cans of black beans, drained and rinsed
- 1 red onion, diced
- 1 red bell pepper, diced
- 1 avocado, diced
- 1/4 cup of fresh cilantro, chopped
- 1/4 cup of olive oil
- 2 tbsp of lime juice
- 1 tbsp of honey
- 1/2 tsp of sea salt
- 1/4 tsp of black pepper
- Tortilla chips (optional)
Black Bean and Sweet Potato Chili
This hearty chili is packed with flavors of cumin, chili powder, and chipotle peppers. The addition of sweet potatoes adds a touch of sweetness that balances out the spice.
- 2 cans of black beans, drained and rinsed
- 1 onion, chopped
- 3 cloves of garlic, minced
- 2 sweet potatoes, peeled and diced
- 1 tsp of ground cumin
- 1 tsp of chili powder
- 1/2 tsp of smoked paprika
- 1/2 tsp of chipotle pepper
- 4 cups of vegetable broth
- 1 tsp of sea salt
- 1/4 tsp of black pepper
Black Bean and Corn Salsa
This fresh and flavorful salsa is perfect for scooping with tortilla chips or adding to tacos and burritos. The combination of black beans, corn, and tomatoes creates a colorful and nutritious dish.
- 1 can of black beans, drained and rinsed
- 1 can of corn, drained
- 1 pint of cherry tomatoes, halved
- 1/4 cup of red onion, diced
- 1/4 cup of fresh cilantro, chopped
- 1 jalapeño pepper, seeded and diced
- 2 tbsp of lime juice
- 1 tbsp of olive oil
- 1 tsp of sea salt
- 1/4 tsp of black pepper
Black Bean and Quinoa Salad
This protein-packed salad is perfect for a light lunch or as a side dish. The combination of black beans, quinoa, and bell peppers create a satisfying and flavorful meal.
- 1 can of black beans, drained and rinsed
- 1 cup of quinoa, cooked
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1/4 cup of red onion, diced
- 1/4 cup of fresh cilantro, chopped
- 2 tbsp of olive oil
- 2 tbsp of lime juice
- 1 tsp of sea salt
- 1/4 tsp of black pepper
Black Bean and Vegetable Enchiladas
These vegan enchiladas are packed with nutritious vegetables and black beans. The smoky flavor of the chipotle peppers adds a little bit of heat to this satisfying meal.
- 2 cans of black beans, drained and rinsed
- 1 onion, chopped
- 3 cloves of garlic, minced
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 1/2 tsp of ground cumin
- 1/2 tsp of chili powder
- 1/2 tsp of smoked paprika
- 1/2 tsp of chipotle pepper
- 8 corn tortillas
- 1 can of enchilada sauce
- 1/4 cup of shredded vegan cheese (optional)
Black Bean and Butternut Squash Stew
This warm and comforting stew is perfect for a chilly evening. The sweetness of the butternut squash pairs perfectly with the smoky flavors of the cumin and paprika.
- 2 cans of black beans, drained and rinsed
- 1 onion, chopped
- 3 cloves of garlic, minced
- 1 butternut squash, peeled and diced
- 1 tsp of ground cumin
- 1 tsp of smoked paprika
- 4 cups of vegetable broth
- 1 tsp of sea salt
- 1/4 tsp of black pepper
Black Bean and Mushroom Tacos
These vegan tacos are bursting with flavor and are a great option for a quick and easy weeknight dinner. The combination of black beans and mushrooms creates a hearty and satisfying filling.
- 2 cans of black beans, drained and rinsed
- 1 onion, chopped
- 3 cloves of garlic, minced
- 1 cup of mushrooms, chopped
- 1/2 tsp of ground cumin
- 1/2 tsp of chili powder
- 1/2 tsp of smoked paprika
- 1/2 tsp of salt
- 1/4 tsp of black pepper
- 8 corn tortillas
- Your favorite taco toppings (lettuce, tomatoes, salsa, etc.)
Black Bean and Cilantro Rice Bowl
This simple and satisfying rice bowl is perfect for a quick and easy lunch or dinner. The combination of black beans, rice, and cilantro creates a flavor-packed meal.
- 1 can of black beans, drained and rinsed
- 1 cup of brown rice, cooked
- 1/4 cup of fresh cilantro, chopped
- 1 tbsp of olive oil
- 1 tbsp of lime juice
- 1/2 tsp of sea salt
- 1/4 tsp of black pepper
Vegan Black Bean Burger Recipe
Going vegan doesn’t mean giving up your burger fix forever. With this fool-proof recipe for a plant-based black bean burger, you can satisfy those burger cravings while staying true to your vegan diet. Plus, black beans are a great source of plant-based protein, making this burger both tasty and nutritious.
Ingredients
- 1 can (15 oz.) black beans, drained and rinsed
- 2 cloves garlic, minced
- ¼ onion, chopped
- 1 flax egg (1 tbsp ground flaxseed mixed with 3 tbsp water)
- ½ cup breadcrumbs or panko
- 1 tbsp nutritional yeast (optional)
- 1 tbsp chili powder
- 1 tbsp cumin
- 1 tsp paprika
- Salt and pepper to taste
Instructions
- In a large mixing bowl, roughly mash the black beans with a fork or potato masher. Leave some beans intact for texture.
- Add minced garlic, chopped onion, and flax egg. Mix until well combined.
- Add breadcrumbs or panko, nutritional yeast (if using), chili powder, cumin, and paprika. Mix until well combined.
- Season with salt and pepper to taste.
- Form the mixture into patties. This recipe yields 4-6 patties depending on the size you prefer.
- Heat a non-stick pan over medium-high heat. Add oil or cooking spray if desired.
- Cook the patties for 3-4 minutes on each side, until crispy and golden brown.
- Serve on a bun with your favorite toppings like lettuce, tomato, avocado, and vegan mayo or ketchup.
This vegan black bean burger recipe is perfect for meal prepping, as it’s freezer-friendly and can easily be reheated in the oven or microwave. You can also experiment with different seasonings and add-ins to customize the flavor to your liking. Happy cooking!
Using Black Beans in Vegan Baking
When it comes to vegan baking, there are countless ingredients that can be used to replace traditional animal products. One surprising ingredient that works exceptionally well in many vegan recipes is black beans. Not only are black beans a great source of protein and fiber, but they can also add moisture and texture to baked goods. Here are some simple vegan recipes that incorporate black beans:
Black Bean Brownies
You read that right: black bean brownies! Don’t knock it ’til you try it, though. These brownies are rich and chocolatey with a fudgy texture. Plus, they’re loaded with fiber and protein thanks to the black beans.
- 1 can black beans, drained and rinsed
- 1/2 cup cocoa powder
- 1/2 cup maple syrup
- 1/4 cup almond butter
- 1/4 cup almond milk
- 1 tsp vanilla extract
- 1/2 tsp baking powder
- 1/4 tsp salt
- 1/3 cup vegan chocolate chips (optional)
Preheat your oven to 350°F. Grease a 9-inch square baking pan and set it aside.
In a food processor, blend the black beans until they’re completely smooth. Add the cocoa powder, maple syrup, almond butter, almond milk, vanilla extract, baking powder, and salt. Process the mixture until everything is combined and smooth.
If you’re using the chocolate chips, fold them into the batter. Pour the batter into the prepared pan and smooth the top with a spatula. Bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean. Allow the brownies to cool before slicing and serving.
Black Bean Chocolate Chip Cookies
Who doesn’t love a good chocolate chip cookie? These black bean cookies are crispy on the outside and chewy on the inside with the perfect amount of sweetness.
- 1 can black beans, drained and rinsed
- 1/2 cup almond flour
- 1/2 cup rolled oats
- 1/2 cup maple syrup
- 1/4 cup coconut oil, melted
- 1 tsp vanilla extract
- 1/2 tsp baking powder
- 1/4 tsp salt
- 1/2 cup vegan chocolate chips
Preheat your oven to 350°F. Line a baking sheet with parchment paper.
In a food processor, blend the black beans until they’re completely smooth. Add the almond flour, rolled oats, maple syrup, melted coconut oil, vanilla extract, baking powder, and salt. Process the mixture until everything is combined and smooth.
Stir in the chocolate chips by hand. Use a cookie scoop or a spoon to drop dough onto the prepared baking sheet. Flatten the dough slightly with your hand or the back of a spoon.
Bake for 12-15 minutes, or until the edges are golden brown. Allow the cookies to cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.
These black bean baked goods may sound unusual, but they’re truly delicious. Give them a try for a healthier take on your favorite sweet treats.
How to Cook Vegan Black Beans Perfectly
Black beans are a staple of many vegan dishes because they are delicious, filling, and packed with protein and other nutrients. However, cooking dried black beans can be intimidating if you’ve never done it before. Fortunately, it’s not difficult to cook perfect black beans if you follow a few simple steps.
Soaking the Beans
One of the keys to cooking perfect black beans is to soak them overnight. This helps to remove some of the natural compounds that can make the beans difficult to digest. To soak the beans, rinse them in a colander under running water and remove any debris. Then, place the beans in a large bowl and cover them with water. Make sure there is enough water to cover the beans by at least a few inches. Leave the beans to soak overnight or for at least 8 hours.
Seasoning the Beans
You can add a lot of flavor to your black beans by seasoning them while they cook. Many people simply add salt to the cooking water, but you can get more creative if you like. Some suggestions for seasoning black beans include:
- Onions and garlic
- Cumin
- Bay leaves
- Cilantro
Experiment with different seasonings until you find a combination that you love.
Cooking the Beans
When you’re ready to cook the beans, drain off the soaking water and rinse the beans again. Then, add them to a large pot along with enough water to cover the beans by an inch or two. Bring the water to a boil, and then reduce the heat to a simmer. Cover the pot and let the beans cook for 1-2 hours, or until they are tender.
Adding Flavor to the Beans
If you want to add even more flavor to your black beans, try some of these variations:
- Spicy black beans: Add some jalapeno peppers or red pepper flakes to the pot.
- Sweet black beans: Add a splash of maple syrup or honey to the cooking water.
- Citrus black beans: Add some lime or orange zest to the pot.
Serving the Black Beans
Once your black beans are cooked to perfection, it’s time to enjoy them in a variety of different dishes. Some popular vegan dishes that feature black beans include:
- Black bean tacos
- Black bean burritos
- Black bean soup
- Black bean burgers
You can also use black beans as a protein source in salads, or as a side dish for any meal.
By following these simple steps, you can cook perfect vegan black beans every time. Experiment with different seasonings and flavorings to find your favorite way to prepare this versatile and nutritious ingredient.
FAQs About Vegan Black Beans
Vegan black beans are a popular and delicious ingredient in many plant-based dishes. If you’re new to cooking with them, you may have some questions about how to store them, how to prepare them, and more. In this article, we’ll answer some of the most common questions about vegan black beans.
How do I store canned or cooked vegan black beans?
Canned or cooked vegan black beans should be stored in an airtight container in the refrigerator. They will last for about three to four days in the fridge. If you want to keep them for longer than that, you can store them in the freezer. Place the beans in a freezer-safe container or bag and store for up to six months.
Can I use dried vegan black beans in recipes that call for canned beans?
Yes, you can use dried black beans in recipes that call for canned black beans. However, you will need to cook the dried beans first. To prepare dried black beans, rinse them thoroughly, then soak them in water for at least eight hours (or overnight). Drain the soaking water, then add the beans to a pot with fresh water. Bring the water to a boil, then reduce the heat and simmer the beans for 60 to 90 minutes, or until they are tender.
Can I substitute vegan black beans for other types of beans in recipes?
Yes, you can substitute black beans for other types of beans in most recipes. They have a similar texture to kidney beans and pinto beans, so they are a good replacement if you don’t have those on hand. However, if you are substituting black beans for white beans (like cannellini or navy beans), keep in mind that black beans have a stronger flavor and a darker color.
What are some easy ways to use vegan black beans in recipes?
Vegan black beans are a versatile ingredient that can be used in many different dishes. Here are some easy ideas:
- Add them to salads for extra protein and fiber
- Mash them up and use as a vegan filling for tacos or burritos
- Add them to soups or stews for extra texture and flavor
- Puree them with some garlic and lemon juice for a tasty dip or spread
Can I eat vegan black beans if I have a soy allergy?
Vegan black beans are a great source of plant-based protein and are a staple in many vegan diets. However, if you have a soy allergy, you may be wondering if black beans are safe for you to eat. The good news is that black beans are not related to soy and are generally safe to eat for people with soy allergies. However, if you have any concerns or allergies, it’s always a good idea to consult with a doctor or allergist before making any changes to your diet.
Are there any health benefits to eating vegan black beans?
Yes, there are many health benefits to eating vegan black beans. They are a great source of protein, fiber, and iron. They can help lower cholesterol, regulate blood sugar levels, and promote a healthy gut. Plus, they are low in fat, calories, and sugar, making them a great addition to any healthy diet.
Thanks for Reading about Vegan Black Bean Recipes!
We hope you enjoyed our collection of delicious vegan black bean recipes. These dishes are not only healthy and nutritious, but they also taste amazing! Whether you’re a vegan or simply looking to eat more plant-based meals, we’ve got you covered with a variety of dishes that are easy to prepare. Be sure to visit us again for more yummy vegan food inspiration. Thanks again for reading!