.5 oz can black beans
Black beans are an excellent source of plant-based protein and fiber, providing approximately 15 grams of protein and 8–9 grams of fiber per cooked cup. They are also rich in polyphenols, folate, and minerals including manganese and magnesium, with minimal fat content.
About
Black beans (Phaseolus vulgaris) are legumes native to Central and South America, characterized by a dark black seed coat and creamy, earthy-flavored interior. They belong to the common bean family and are cultivated worldwide, with significant production in Latin America, Africa, and Asia. Black beans possess a dense, mealy texture when cooked and a subtle, slightly sweet flavor with mild earthy undertones. The beans range from 7–10 mm in length and maintain their shape relatively well during cooking, making them suitable for both whole-bean and pureed applications.
Culinary Uses
Black beans are a staple protein source in Latin American, Caribbean, and African cuisines, most prominently featured in Cuban rice and beans (arroz con frijoles), Brazilian feijoada, and Mexican refried beans. They are versatile in both savory and traditional preparations: cooked whole in soups, stews, and grain bowls; pureed into dips, spreads, and pastes; or fermented and dried. In North American and contemporary global cuisine, black beans appear in salads, tacos, quesadillas, and as a meat substitute in vegetarian dishes. They pair well with aromatics (onion, garlic), spices (cumin, chili), acidic components (lime, vinegar), and complementary starches (rice, corn).