black beans - cooked
Black beans are an excellent source of plant-based protein and fiber, providing approximately 8–9 grams of protein and 7–8 grams of fiber per cooked cup. They are rich in folate, iron, magnesium, and polyphenol antioxidants, with minimal fat content.
About
Black beans (Phaseolus vulgaris) are legumes native to Mesoamerica, belonging to the family Fabaceae. They are small, fully black or very dark purple seeds roughly 1 cm in length with a glossy appearance and a small white hilum (seed scar). When raw, black beans are hard and require soaking and extended cooking to become tender; the cooked form is soft, creamy in texture, and develops a mild, earthy, slightly sweet flavor. Cooked black beans have been processed through hydration (either via soaking or direct cooking under pressure) and heat treatment until the seed coat softens and the interior achieves a tender consistency, typically requiring 1–2 hours of simmering.
Culinary Uses
Cooked black beans are foundational in Latin American, Caribbean, and increasingly global cuisines. They appear as refried beans in Mexican cooking, in rice and beans (moros y cristianos) throughout the Caribbean, in soups and stews, and as components in grain bowls and vegetarian dishes. The mild flavor and creamy texture make them versatile for both savory and mildly spiced applications. They pair well with cumin, garlic, cilantro, lime, and chili peppers, and readily absorb the flavors of broths and aromatics with which they are cooked. Cooked black beans may be mashed into a paste, folded into grain dishes, or served whole as a side preparation.