Canned black beans are one of my favorite pantry ingredients because they’re delicious, healthy, and versatile. Since I’m always experimenting with them, I thought I’d put together a list of quick, healthy, and easy recipe ideas to keep from get bored with this pantry staple. You’ll see that a lot of these call on the same flavor combinations, which is the way I like to approach cooking — by learning key flavors that work together and then using them in different combinations to keep it interesting. Let’s dive right in – my 10 favorite ways to use black beans. Enjoy!
1.) Sweet Potato Black Bean Burger – Veggie burgers are one of my favorites, and while I still like to buy the frozen kind, making them at home is super simple too. One of my favorites involves just 3 ingredients – cooked sweet potato, black beans, and bread crumbs. You can experiment with the ratios here but I like to do 1/4 cup black beans, 1/4 cup sweet potato, and 1 tbsp bread crumbs per patty, which works out to be 4 SmartPoints. These also freeze really well!
2.) Roasted Black Beans – By now, everyone has heard of roasted chickpeas, right? Did you know you can do the same thing with a can of black beans? Preheat your oven to 400 degrees, drain, rinse, and dry off the beans, then drizzle some olive oil and spices over them and bake for 20 minutes until they start to pop, stirring half way through. My favorite spice combo with these is chili powder, garlic powder, cumin, salt and pepper.
3.) Black Bean Soup – This is a super quick and easy weeknight meal, or great for lunches during the week. I’ll use 2 cans of black beans (not drained), 1 cup of veggie stock, and 1 can of diced tomatoes with chiles (Rotel). Combine everything in a pot and bring to a boil, then cover and reduce heat to a simmer for 10 minutes. Once finished cooking, use an immersion blender or a regular blender until desired consistency.
4.) Black Bean Dip – I’ve been using this Weight Watchers recipe for years, and it’s super simple with just canned black beans, salsa, yogurt, cilantro, cumin & salt. The hardest part of this recipe is a tie between opening the can of beans and then cleaning whatever you use to combine the ingredients. This is great with veggies and/or tortilla chips, and if you have any leftover, you can use it in place of mayo/mustard on a sandwich and it adds great flavor!
5.) Black Beans & Rice – A lot of times I’ll cook rice according to package directions, and then stir a can of rinsed and dried black beans directly into it. If I’m feeling fancy, I’ll also stir sauteed onion, cilantro, and lime juice into the mix (plus salt and pepper, always!). This is great on it’s own, or over salad, or topped with a fried egg, salsa, and/or chopped avocado.
6.) Chilled Black Bean Salad – Combine rinsed and drained black beans with chopped veggies of choice – my favs are tomatoes, cucumbers, red onion, corn and cilantro (which is an herb not a veggie but hey) – plus a squeeze of fresh lime and salt. You can also add in olive oil if you like, or any cooked grain (like rice, couscous or quinoa) to round it out.
7.) Black Bean Pizza – For a quick lunch or dinner, I’ll mash up black beans with salt and lime and use it in place of sauce on a homemade pizza. I’ll usually do it on a tortilla or an english muffin, but you can use regular pizza crust too. Then I’ll add diced tomatoes, corn, red onion, and chicken, before sprinkling shredded cheese (cheddar or mozz for me!) over the top and baking or toasting.
8.) Black Beans over Sweet Potato – This is one of my favorite combinations and something so easy to throw together, especially if you have leftover sweet potatoes. If not, you can poke a few holes in the sweet potato with a fork and microwave on high for 10ish minutes until it’s cooked through. You can use the black beans as is out of the can, or you can mix them with tomatoes, cumin and salt. Garnish with sour cream and/or cilantro if you want to take it up a notch!
9.) Mexican Egg Muffins – Full recipe here, but these are delicious egg muffins filled with with black beans, pepper and onions, salsa and cheese. Made with the exact quanities in the posted recipe, this works out to 2 SmartPoints per egg muffin, which is a steal with how much flavor these have.
10.) Black Bean Tacos – I use 1 can of black beans, red onion, cilantro, cumin, and salt and mash it together with a fork or spoon for the taco filling. I’ll heat corn tortillas in a pan and add the black bean filling, and then top it with shredded cheese, tomatoes, salsa, and/or sour cream. So good and easy. This is great to bring as a vegetarian option alongside ground beef or turkey on a DIY taco spread.