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How to Cook Canned Black Beans

How to Cook Canned Black Beans

how to cook canned black beans

How healthy are black beans?

Black beans are a good source of fiber, protein, and antioxidants.

Black beans’ antioxidants, fiber, protein, and carbohydrates are nutritionally powerful. A diet containing beans can reduce your risk of several severe medical conditions and help your body process calories more effectively. So adding Black beans to your grocery list is a good choice.

Black beans are a readily available, inexpensive legume packed with protein. They can be enjoyed in many different ways as a tasty part of a nutritious eating plan. While black beans are high in carbohydrates, they are in the form of resistant starch and fiber, which are digested slowly and can provide health benefits.

Black beans are low in calories and cholesterol.

Eating fiber-rich black beans has been shown to help lower high cholesterol levels. Specifically, these beans can lower both your total cholesterol and LDL cholesterol, or your “bad” cholesterol. This can decrease your risk for plaque buildup in your arteries, which can ultimately lead to blockages – and dangerous concerns like heart attacks and strokes.

Black beans can keep your heart health in check by lowering your cholesterol. “The high amounts of soluble fiber found in black beans have been shown to help lower LDL (bad) cholesterol,” she says. “I call fiber the body's broom, and no one wants a dusty house.”

Black beans are a good source of iron.

Boiled black beans serve up 3.61 mg of iron per cup, per the USDA, for an excellent source. To rev iron absorption, pair them with healthy fares such as kale, bell peppers, broccoli, or cauliflower. As MedlinePlus notes, those foods are high in vitamin C, which is a nutrient that aids the absorption of non-heme iron. Add beans to a salad, puree them into a dip to eat with raw veggies, or toss them into a stir-fry. The recipe possibilities for a can of black beans are endless! And if you’re looking for more variety, kidney, pinto, and fava beans all have iron, too, according to the USDA.

Black beans are rich in iron, zinc, calcium, copper, and magnesium. These minerals are necessary for bone growth and strengthening, as well as for the development of healthy and strong bone structures. Black beans for older adults are a good option for increasing bone strength and preventing issues like osteoporosis.

how to cook canned black beans 

  • PREP TIME: 5 minutes
  • COOK TIME: 20 minutes
  • SERVES: 6 servings


  • 1/2 onion finely diced
  • 30 oz canned black beans (2 cans)
  • 2 cloves of garlic pressed
  • 1/2 tsp apple cider vinegar (optional)
  • 1/2 tsp dried oregano
  • 1/2 tsp cumin
  • 1 tbsp vegetable oil
  • freshly chopped cilantro
  • Garnish


Step 1

In a medium saucepan, heat the oil over medium. When hot, saute the onion until translucent. Then add cumin, garlic, and oregano and fry for another 1 minute.

Step 2

Add both cans of beans (not drained) to the saucepan, and simmer, covered, for 8 minutes.

Step 3

Stir in the apple cider vinegar and simmer for 5 to 6 minutes more.

Step 4

Garnish with red chili and serve hot.

NUTRITION INFORMATION about Canned Black Beans recipe

Calories: 154kcal (8%)Carbohydrates: 25g (8%)Protein: 9g (18%)Fat: 3g (5%)Saturated Fat: 2g (13%)Sodium: 545mg (24%)Potassium: 455mg (13%)Fiber: 10g (42%)Sugar: 1g (1%)Vitamin A: 11IUVitamin C: 5mg (6%)Calcium: 56mg (6%)Iron: 3mg (17%)