.5 oz of dry black beans
Black beans are an excellent source of plant-based protein, dietary fiber, and complex carbohydrates, as well as a good source of folate, iron, and magnesium. They contain polyphenol antioxidants and have a lower glycemic index compared to many grain staples.
About
Black beans (Phaseolus vulgaris) are a legume native to Central and South America, characterized by their small, oval shape and deep black seed coat with a white hilum (eye). The beans have a dense, starchy interior with an earthy, slightly sweet flavor and subtle mineral notes. They belong to the common bean family and are distinct from other legume varieties by their robust flavor profile and tendency to maintain their shape during cooking, making them ideal for soups, stews, and rice-based dishes. Black beans are widely cultivated throughout Latin America, the Caribbean, and increasingly in North America, and represent a dietary staple in many regions.
The varieties most commonly available include the standard cultivated black bean, the smaller true black bean (sometimes called black turtle bean), and heritage varieties specific to particular regions. When dried, black beans can be stored for several years under proper conditions, making them a reliable pantry staple.
Culinary Uses
Black beans are a cornerstone ingredient in Latin American, Caribbean, and Creole cuisines. They are commonly prepared as refried beans, in bean soups, and as a component of rice dishes such as rice and beans or congri. In Mexican cuisine, black beans appear in tacos, enchiladas, and huevos rancheros; in Cuban cooking, they are paired with rice as moros y cristianos; and in Brazilian cuisine, they form the base of feijoada. Black beans can be slow-cooked until tender, blended into smooth purées, or left whole in stews and braises. They pair well with aromatic vegetables (onions, garlic, peppers), spices (cumin, oregano, bay leaf), and smoked or cured meats.