We make black beans multiple times a month. My kids absolutely love it. We pack it for school lunch all the time and we frequently use it as part of dinner. This is also a very easy recipe to make at volume and freeze portions of it for the weeks to come. It's delicious, we all love it and I am not sure how I would have gotten through the last few years making daycare lunches every day without it.
This black bean recipe is really my mother-in-law's- she gave it to me years ago and it has become a staple in my refrigerator and freezer. I also think it might have been the gateway bean recipe that has become a little bit of an obsession. In fact, I have 21 different kinds of canned and dry beans in my pantry.
Despite all the bean adventures I have tackled in my kitchen since first trying this recipe, I still really enjoy this go-to recipe that calls for canned beans. While I love a batch of brothy beans made for dried beans, I usually use canned black beans because it is just so convenient, takes so little time and maybe just because that how I first learned.
I have included instructions for cooking dried black beans in the notes section of the recipe card, and you can check my full post about how to cook dried beans for more tips and tricks and instructions for using an instant pot or pressure cooker.
Ingredient Notes
- Canned black beans- I usually use canned black beans. It is just so convenient and takes so little time. (I have included instructions for how to cook a batch of dry beans in the notes section of the recipe card- which is also delicious and while does not call for a lot of fuss does take some planning and time)
- Onion, bell pepper, and garlic- you know dinner is off to a good start when you smell sauteed onions and garlic.
- Salt- I like to add the salt in at two different times. ½ teaspoon with the onions and ½ teaspoon with the black bean cans go in. ***I try to do this with most dishes after reading "Salt, Fat, Acid, Heat" by Samin Nosrat- great book!!
- The herds and spices- the simple combinations of oregon, cumin, and cayenne pepper bring flavor to the beans.
- Vinegar- a tablespoon of vinegar brings a little acid that balances the earthiness of the beans. If you don't have white apple cider vinegar or rice vinegar will work too- I just use whatever is closest to me 🙂
instructions
- In a medium saucepan, warm oil over medium heat. Add the onions and peppers and cook for 8 to 10 minutes or until tender. You're not trying to caramelize the onions; just soften them.
- Next, add the minced garlic and cook for another 5 to 6 minutes or until the garlic is softened. Next, add the canned black beans, including the liquid from the can.
- Finally, add the spices and vinegar mix to combine fully. Bring the black beans to a boil and reduce to a low simmer. Cook for 20 to 30 minutes, depending on your desired consistency.
More about Black Beans: Black Beans vs. Pinto Beans and The Best Canned Black Bean Recipes
tips and tricks
- Don't rinse the beans!! So many bean recipes call for rinsing the beans I have made this mistake before. The canning liquid turns into the cooking liquid in this case. Don't worry too much if you make this mistake- add a cup of water or chicken broth. Without the starches from the liquids from the can the beans will not be as thick but they are still really tasty.
- Don't caramelize the onions- who doesn't love caramelized onions?? But for this recipe, you just try to sweat the onions, garlic, and peppers.
- Don't worry about time- this recipe only takes 30 minutes of cooking time. But in the chaos of my household, it often sits on the stove longer. I lower the heat while mopping split milk off the floor or running to the other room to break up a fight over who gets to watch what on the TV. I have also sped things up when the troops claim they are starving. In that case, I keep the heat a little higher and stir more frequently.
Alterations
While the seasonings in the recipe card are my go-to I have improvised when I am missing ingredients or just being playful in the kitchen.
- Try chili powder instead of cayenne pepper; it will give the flavor of chilis with a little less heat.
- Onion powder and garlic powder can fill in for fresh garlic and onion if you're in a real pinch and only working with pantry ingredients (ala March 13th, 2020). Be aware this is not a similar substitution- as you are swapping out a dry powder version for a fresh vegetable that is made up of mostly water. But 1 tablespoon of onion powder and ½ tablespoon of garlic powder will give you an umami taste that will incense the beans- if in a very different way.
- Swap out the acid- The vinegar can be replaced with lime juice or lemon juice.
- Add canned green chiles or fresh hot peppers like Fresno.
- Add more heat with red pepper flakes or/and diced jalapeño.
- If you like a creamier consistency, use a potato masher to break up the beans until you get your desired texture.
Serving Suggestions
- Burrito bowl- Serve over white rice. I love my black beans with guacamole or sour cream, hot sauce, pickled fresno chilies, and chopped fresh cilantro. Add some tortilla chips for homemade burrito bowls.
- Tacos- black beans are perfect in tortilla shells as the base for veggie tacos or as a delicious side dish to Green Lentil Tacos.
- With sweet potatoes- these black beans taste great with baked and roasted sweet potato and make a filling dinner.
- Taco Bits- black beans are filling to be taco bits, and are one of my kid's favorite party appetizers and sometimes dinner.
- Burritos- are always best with some black beans!
- Add an egg- serve black beans with a fried egg on top for a super protein pack meal.
- A side- black beans can be a great side dish to grilled shrimp or pulled chicken.
The Nutrition Facts
** The nutrition facts are for 1 cup of black beans***
- Protein: 15 grams of plant-based protein, about 30% of your daily protein needs.
- Fiber: 15 grams of fiber, about 50% of your daily intake. (1)
- Lower glycemic index: Compared to many other high-carbohydrate foods, they cause a smaller rise in blood sugar after a meal. (2)
- Low in fat: 0.8 grams for 241 calories in 1 cup of canned beans.
- "Beans Beans Good for the Heart"- Studies have found that beans may help you manage your weight and lower your risk for heart disease. (3)
(1) Dietary guidance for pulses: the challenge and opportunity to be part of both the vegetable and protein food groups. Stefanie Havemeier, Jennifer Erickson, Joanne Slavin (2) Bean and rice meals reduce postprandial glycemic response in adults with type 2 diabetes: a cross-over study. Sharon V Thompson, Donna M Winham & Andrea M Hutchins (3) Nutritional and health benefits of pulses. Adriana N Mudryj, Nancy Yu, Harold M Aukema
Learn more about the amazingness of beans and lentils: Navy Beans vs. Great Northern Beans, What to do with leftover lentils (15+ ideas), What do Lentils Taste Like? and more Canned Black Bean Recipes.
Freeze Friendly
I always have black beans frozen in my freezer. Because it's a staple for school lunches, I like to have a bunch of them ready to go. Once the beans are cold (no longer frozen), pack them in an airtight container. We pull them out of the freezer Sunday morning so they're thawed in time to make Monday's lunches.
More about Black Beans: Black Beans vs. Pinto Beans and The Best Canned Black Bean Recipes
Learn more about the amazingness of beans and lentils: Navy Beans vs. Great Northern Beans, What to do with leftover lentils (15+ ideas), What do Lentils Taste Like? and more Canned Black Bean Recipes.
If you've tried this Canned Black Beans recipe or any other recipe on BalancingBowls, please let me know how it turned out in the comments below! You can also follow me on Facebook, Instagram, and Pinterest to see more tasty meals and anything else I'm up to.
Recipe
Best Canned Black Beans Recipe
Ingredients
- 1 Cup finely chopped onion
- ½ Cup chopped bell pepper
- 4 cloves minced garlic
- 4 tablespoon olive oil
- 2 15.5 oz cans black beans undrained
- 1 tablespoon white vinegar
- 1 teaspoon oregano
- ½ teaspoon cumin
- ¼ teaspoon cayenne pepper
- ½ teaspoon salt
Instructions
- Heat oil over medium heat.4 tablespoon olive oil
- Add onion, green pepper and salt, cook until tender.1 Cup finely chopped onion, ½ Cup chopped bell pepper, ½ teaspoon salt
- As the onion and pepper cook, add garlic and cook until tender, but not brown.4 cloves minced garlic
- Stir in remaining ingredients.2 15.5 oz cans black beans, 1 tablespoon white vinegar, 1 teaspoon oregano, ½ teaspoon cumin, ¼ teaspoon cayenne pepper
- Bring to a boil.
- Reduce heat and simmer for 10 to 20 minutes to desired thickness.
Notes
- Prepare the Dried Beans: Start by soaking 1 pound of dried black beans in a large bowl covered with water. Soak overnight or for at least 8 hours. Drain and rinse the beans before cooking.
- Cook the Beans: In a large pot, add the soaked and rinsed black beans along with 8 cups of water. Bring to a boil over medium-high heat, then reduce to a simmer. Cook the beans for about 1 to 1.5 hours, or until they are tender. Check periodically and add more water if necessary to keep the beans submerged.
- Saute the Vegetables: In a separate medium saucepan, heat 4 tablespoons of olive oil over medium heat. Add 1 cup of finely chopped onion and ½ cup of chopped bell pepper. Sprinkle ½ teaspoon of salt over the vegetables. Cook for about 8 to 10 minutes, stirring occasionally, until the onions and peppers are softened, but not caramelized.
- Add Garlic: Once the onions and peppers are soft, add 4 cloves of minced garlic and cook for another 5 minutes, stirring to ensure the garlic softens without burning.
- Combine Beans with Vegetables: Drain the cooked black beans, reserving about 1 cup of the cooking liquid. Add the drained beans to the saucepan with the softened vegetables. Stir to combine.
- Season the Beans: Add 1 teaspoon of dried oregano, ½ teaspoon of ground cumin, ¼ teaspoon of cayenne pepper, and 1 tablespoon of white vinegar. Stir everything together.
- Simmer: Pour in the reserved bean cooking liquid (or add water if needed) to help create a broth. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 to 30 minutes, allowing the flavors to meld. If you prefer a thicker consistency, use a potato masher to break up some of the beans.
- Adjust Seasoning: Taste the beans and adjust salt, cayenne, or vinegar as needed.
Nutrition
Noah says
great recite, very easy to make and crowd pleaser. will be making this a lot.
Betsy says
Just made this recipe for the third time. My kids love it so much.
Hayley C says
Fantastic recipe! Exactly what I was looking for, definitely saving this for next time!
Rita Haider says
Quick, easy, and delicious. Will be making it again.
Nora Bourdeau says
so glad you liked it. I have a pot of the on the stove right now 🙂
Leah says
Delicious and easy to make! Will be making it again!