Black Bean Recipes

Black beans are not only versatile but also packed with protein, fiber, and essential nutrients. These recipes showcase the beans’ versatility in a variety of dishes, from hearty burgers to flavorful dips and spicy chili.

1. Black Bean Burgers

Ingredients:

• 2 cups cooked black beans (or 2 cans, drained and rinsed)
• 1/2 cup breadcrumbs
• 1/4 cup finely chopped onion
• 1/4 cup chopped cilantro
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• Salt and pepper, to taste
• 1 egg, beaten
• Burger buns
• Toppings of choice (lettuce, tomato, avocado, cheese, etc.)

Instructions:

1. In a large bowl, mash black beans with a fork or potato masher until mostly smooth.
2. Add breadcrumbs, onion, cilantro, cumin, chili powder, salt, pepper, and beaten egg. Mix until well combined.
3. Divide mixture into 4-6 portions and shape into patties.
4. Heat a skillet or grill pan over medium heat. Cook patties for 4-5 minutes per side, or until golden brown and heated through.
5. Serve black bean burgers on buns with your favorite toppings.

2. Black Bean Dip

Ingredients:

• 1 can (15 oz) black beans, drained and rinsed
• 1/4 cup chopped onion
• 1 clove garlic, minced
• Juice of 1 lime
• 1/4 cup chopped cilantro
• 1/2 teaspoon ground cumin
• Salt and pepper, to taste
• Tortilla chips, for serving

Instructions:

1. In a food processor, combine black beans, onion, garlic, lime juice, cilantro, cumin, salt, and pepper.
2. Pulse until smooth, scraping down the sides as needed. Add a tablespoon of water if needed to reach desired consistency.
3. Taste and adjust seasoning as desired.
4. Transfer to a serving bowl and garnish with additional chopped cilantro.
5. Serve black bean dip with tortilla chips or vegetable sticks.

3. Vegetarian Black Bean Chili

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 zucchini, diced
• 1 can (15 oz) diced tomatoes
• 2 cups cooked black beans (or 2 cans, drained and rinsed)
• 1 cup vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper, to taste
• Fresh cilantro, chopped (for garnish)
• Sour cream or Greek yogurt (optional, for serving)

Instructions:

1. In a large pot or Dutch oven, heat olive oil over medium heat.
2. Add diced onion and cook until softened, about 5 minutes.
3. Add minced garlic, diced bell pepper, and diced zucchini. Cook for another 5 minutes, until vegetables are tender.
4. Stir in diced tomatoes (with juices), black beans, vegetable broth, chili powder, cumin, smoked paprika, salt, and pepper.
5. Bring chili to a simmer, then reduce heat to low. Cover and let it simmer for 20-30 minutes, stirring occasionally.
6. Taste and adjust seasoning if needed.
7. Serve vegetarian black bean chili hot, garnished with chopped cilantro and a dollop of sour cream or Greek yogurt if desired.

Conclusion

These black bean recipes offer a delicious way to incorporate this nutritious legume into your meals. Whether you’re craving a hearty burger, a zesty dip, or a comforting chili, black beans add protein, fiber, and fantastic flavor. Enjoy trying out these recipes and exploring the versatility of black beans in your cooking!