Bert Swope
Canned beans combined with fresh ingredients create this healthy black bean soup recipe, which can be easily made ahead and stored in the refrigerator.
Note: Most of the spice in this dish resides within the seeds and membranes of jalapenos; for a milder experience, remove these elements for maximum results.
1. Black Bean Soup
Black beans are an affordable pantry staple that are great for breakfasts, packable lunches and fast dinners alike. Not to mention their wealth of nutrients and fiber.
Make this soup vegetarian- and vegan-friendly by switching out chicken broth for low-sodium vegetable broth, and adding extra veggies such as diced carrots and zucchini as desired – diced carrots and zucchini make tasty additions!
Briefly sauteing onions and garlic before combining with tomatoes, black beans and broth helps intensify flavor while softening vegetables slightly.
Add seasonings, and cook until fragrant. Combine remaining ingredients, and simmer until all components have reached tenderness.
This soup can be served just as-is, or you can choose to puree it a little using either an immersion or traditional blender (being careful not to overfill and cause overflow or splattering). Finish off each bowl by topping with avocado slices, fresh cilantro leaves, pico de gallo salsa, sliced green onion rings and vegan sour cream for an irresistibly fresh meal!
2. Black Bean Salad
Canned black beans make an excellent addition to salads. This Mexicali Salad features hearty ingredients such as two types of beans and corn, along with roasted red peppers and mild chipotle salsa for an incredible crunch factor. Plus it comes complete with creamy avocado for even more goodness – not forgetting its healthy fats! Finished off with an aromatic vinaigrette dressing perfect for meal prep or takealong picnics!
Johns Hopkins reports that potatoes can be an excellent source of starchy veggies, yet not all varieties are low-calorie or budget-friendly. Black Bean and Potato Soup offers an affordable yet flavorful solution, featuring only 20 dollars’ worth of ingredients and preparation time! Perfect for busy weeknights when made ahead and kept refrigerated (tightly covered) up to four days afterwards!
3. Black Bean Burritos
Black beans make the ideal base for authentic Mexican cuisine such as tacos, enchiladas and burritos. Packed with nutritional powerhouses such as fiber, folate and magnesium – simply adding a few simple ingredients can elevate their flavor beyond their plain canned form!
This recipe utilizes smoked paprika and cumin for flavor and heat, using fresh garlic instead of garlic powder; fresh garlic adds far more depth of flavor than you might expect to this dish!
Finely chopping onions will also speed up their preparation, making this dish fast to prepare. Simply combine your preferred proteins, tortillas and crunchy vegetables for an enticing dinner! Or wrap this filling inside a flour tortilla before baking for an irresistibly tasty vegetarian burrito option!
4. Black Bean Dip
Make canned black beans more exciting with just a few pantry ingredients you already have on hand, creating an instantaneous transformation! Enjoy healthy weeknight meals while still impressing dinner guests at parties or gatherings.
Begin this recipe by softening onions and garlic in olive oil until soft. Next, combine beans, sour cream, cilantro, salt and cumin before stirring into blender. When smooth texture has been reached, taste to adjust seasoning as necessary.
This dip can be enjoyed alone with chips, or used as a topping for dishes like tacos, enchiladas and burritos. Or mix it into rice for an easy vegetarian meal! Refrigerate up to three to four days to store properly in your fridge.
5. Black Bean Burgers
Hearty and nutritious, these black bean burgers use only healthy ingredients for an enjoyable meatless meal that’s packed with flavor! Perfect for weeknight dinner or weekend lunch alike – pair it up with toasty buns, guacamole and salsa for the complete meal!
Mash 3/4 cup of the black beans using either a potato masher or food processor until almost smooth. Add in remaining beans, egg, scallions, garlic, spices, salt pepper and bread crumbs until everything is thoroughly mixed together.
Divide the mixture evenly among six patties. Chill them for one hour in order to help firm and hold together when cooking. To cook, heat some drizzle oil in a skillet on medium and place some patties inside for cooking until both sides have become brown; add any additional drizzle oil as necessary before finishing them off by brushing with your chosen toppings and serving immediately!
6. Black Bean and Corn Salsa
This delicious black bean and corn salsa is easy to prepare and packed with bright flavors. Made with fresh ingredients, the colorful dip can be served alongside tortilla chips as a snack, or spooned over fish, chicken tacos or salads as part of a meal. Plus, its vibrant hue makes it the ideal dish for summer BBQs and year-round potlucks!
Black beans are an indispensable pantry item, providing the base for endless dinners, packed lunches and crowd-pleasing appetizers. Our easy recipes make transforming that humble can into dishes that will impress friends, satiate kids and satisfy everyone in your family – from Slow-Cooker Vegetarian Chili to Southwestern-Inspired Skillet Quinoa these meals are budget friendly yet packed full of plant protein – simply open up the pantry, grab one can and start cooking!
7. Black Bean Tacos
Are You Craving Vegan Burritos Or Taco Soup? With Black Bean Recipes That Will Satisfy! Black bean dishes can help get kids excited about healthy food! Plus, they make for delicious vegetarian burritos!
Make dinner fast and simple by stuffing this black bean filling into soft flour tortillas and topping with your choice of shredded cheese, salsa, pickled red onions, and cilantro for an easy meal that pairs nicely with Crunchy Cauliflower Bites or Roasted Broccoli for side dishes!
Black beans make an easy and flavorful alternative to traditional refried beans. Simply mix these beans with their own juices and some spices until an approximation of traditional refried beans forms, which you can enjoy as part of rice dishes, tacos, enchiladas, or as an ingredient on nachos. Spices such as ground cumin, oregano, and chipotle chili powder can add additional flavors for variation.
8. Black Bean and Avocado Quesadillas
Quesadillas that combine creamy avocados and flavorful black beans are a delicious combination. To take them one step further, we added in some grilled onions and poblano peppers (if spicy isn’t your thing, you could opt for mild red onions or regular bell peppers instead) along with delicious reduced-fat Mexican cheese; but feel free to experiment using cheddar, pepper jack or Colby jack as desired!
As for the filling, use 1/2 avocado to combine shredded cheese, black beans, arugula, cilantro, olives, jalapenos and jalapeno in a bowl before stirring in shredded cheddar, black beans, arugula, cilantro olives, jalapenos. Spread this onto one tortilla before topping with chili lime seasoning and covering with another tortilla before spraying a flat pan with cooking oil and grilling each side until golden brown and the cheese has melted completely.
Serve this quick and simple meal with a refreshing side salad to delight children and adults! It will satisfy both parties!
9. Black Bean and Sweet Potato Hash
Black beans are packed with both protein and fiber, as well as being an economical source of iron, potassium and folate. Take advantage of this pantry staple by creating one or more of these weeknight dinner recipes which use black beans for maximum nutritional impact!
This sweet breakfast hash packs all of the flavors of a satisfying breakfast in just one can of beans! Perfect for making with family, leftovers are even better the following day. Be sure to serve this dish with crispy tortilla wedges so guests can easily scoop every last morsel up. For vegan-friendly twist, swap out the sour cream for avocado puree and garnish with slices radishes. This hearty casserole will warm you right up on cold winter mornings; top it with sharp Cheddar for extra ooeyness; bonus points if it is gluten free too!
10. Black Bean and Rice Bowls
Cans of black beans are an easy and versatile way to create flavorful and filling meals – from classic Mexican burritos and enchiladas, salads, soups, and even dessert! Additionally, this pantry staple provides essential nutrients like calcium (2 percent daily requirement), magnesium and phosphorus, and serving up deliciousness!
Black Bean and Corn Salsa is a quick, simple dish perfect for both side dishes or appetizers. Perfect for tacos, tortillas or dipping with tortilla chips. This vegetarian meal features robust flavors while being satisfying enough for meat eaters alike – plus, it comes together quickly in less than 20 minutes, making this an ideal weeknight recipe! Served with creamy avocado dressing topped off with vegan-friendly quinoa, this recipe makes the ideal family dinner or healthy lunch option!