Black beans are a healthy, tasty legume used across the world, especially in Mexican cuisine. While black beans are not the most popular in India, they are a great option to have when you are cooking something that is not Indian. So, in 2023, if you are considering venturing outside of your regularly used beans, black beans are a great alternative. And here are seven excellent ways of incorporating them into your diet.
1. BLACK BEAN AND CORN SALAD
Make the dressing by whisking the lime juice, zest, olive oil, honey, salt, cayenne, and garlic pepper in a small bowl. Or place them all in a jar, secure the lid, and shake to combine. Take black beans, corn kernels (you can use cooked fresh corn or frozen corn that is thawed), diced red bell pepper, sliced green onions, and chopped fresh cilantro. Add the dressing. Toss all the ingredients together. Your fresh salad is ready!
Taste: savory, tangy
Prep time: 15 minutes
Calories per serving: 250
2. NO-COOK BLACK BEAN SOUP
Take the following ingredients: 2 cans organic black beans, 1 1/2 cups water (filtered/purified), 1 organic onion, 2 stalks organic celery, 2 organic carrots, 1/4 organic red bell pepper, 2 cloves organic garlic, 1 tablespoon organic lemon juice (freshly squeezed), 1 teaspoon Himalayan pink salt, and 1 teaspoon organic ground cumin powder. Blend them all in a food processor until smooth. Add salt and pepper as per your taste!
Taste: savory
Prep time: 10 minutes
Calories per serving: 42
3. BLACK BEAN JUICY LUCY SANDWICH
Heat a few drops of oil and sauté 1 chopped onion and 2 garlic cloves until they turn translucent. Take the cooked black beans, ¼ cup bread crumbs, salt, 1 teaspoon cumin seed powder, sautéed onions, and garlic, and grind into a bit coarse paste. Divide the paste into medium balls, flatten each ball, drop enough cheddar cheese on top, and roll it again as a ball. Flatten it gently as patties. Heat the oil and shallow fry the patties until they are well cooked. Slice a bun, spread enough mayonnaise, and top it with a black bean patty, sliced tomatoes, and a lettuce leaf. Now spread mayonnaise again on the remaining slice and make the burger. Enjoy warm.
Taste: savory
Prep time: 40 minutes
Calories per serving: 190
4. BLACK BEAN BROWNIES
Place 1 can of black beans, 1/4 cup chocolate chips, and oil in a food processor; cover and process until blended. Add 3 large eggs, 2/3 cup brown sugar, ½ cup cocoa, 1 tsp vanilla extract, ½ tsp baking powder, and a pinch of salt; cover and process until smooth. Transfer to a parchment-lined 8-inch square baking pan. Sprinkle with remaining ¼ cup chocolate chips. Bake at 175°C for 20–25 minutes or until a toothpick inserted in the center comes out clean. Cool on a wire rack Cut into bars and enjoy!
Taste: sweet
Prep time: 35 minutes
Calories per serving: 230
5. BLACK BEAN HUMMUS
Blend the following ingredients until they turn into a smooth paste: 1 can black beans, rinsed and dried; 2 garlic cloves, minced; 2 tbsp olive oil; 2 tbsp lime juice or as per taste; 1/2 tsp ground cumin powder; salt and black pepper powder as per taste. Serve with pita chips or sliced and diced vegetables.
Taste: Savory
Prep time: 10 minutes
Calories per serving: 49
6. TEX-MEX SALMON BLACK BEANS BURRITO
Cook two 3–4 oz. salmon fillets. Place both fillets in a skillet with 1 tablespoon oil and the crushed garlic. Cook on medium-high heat for 10–12 minutes, or until the salmon is light pink and flakes easily. Remove from skillet, place in bowl, and break it apart into small pieces or chunks. Add a pinch of sea salt and black pepper to the salmon. Next, heat 2 cups of black beans on the stovetop. Then mix in ½ cup pepperjack cheese, spices as you wish, ¼ cup diced onions, and 1 cup diced tomatoes into your pot with beans. Cook for about 5–10 minutes on medium. Make sure the cheese is all melted through.
Preheat the oven to 175 C. Spray a baking dish with oil. Take each tortilla and warm them in the microwave, then lightly pat each with butter or olive oil. Place ¼ cup of the bean/tomato mix and another ¼ cup or less of the salmon mixture into each tortilla. Roll it up and place it on a baking sheet. Repeat for about 5 to 6 tortillas. Layer the tortillas with the remaining black bean and tomato mix you have left. Then add the extra cheese on top. Bake covered for 15 minutes, then uncovered for 10 minutes. Broil at the last minute if you want the cheese crispy on top. Remove and add a thin layer of salsa to the whole pan or to each burrito. Add condiments as you please and enjoy!
Taste: savory, tangy
Prep time: 35 minutes
Calories per serving: 693
7. TACOS WITH BLACK BEAN TOFU AND MEATLESS WALNUT CRUMBLE
Remove as much water as you can from the firm tofu, using paper towels to firmly press and soak up the water. Heat cooking oil in a non-stick pan on medium heat. Using your hands, crumble the tofu into the heated pan. Sauté on medium-high heat, mixing frequently, until all of the water from the tofu is released and burned off and the tofu just starts to turn golden in color. Turn the heat down to medium. Add in the diced red and green bell peppers and cook along with the tofu until the bell pepper is tender. Add in 1 cup black beans and prepare the savory sun-dried tomato walnut crumble. Mix well, season with salt to taste, and cook for an additional 1–2 minutes. Set aside. Bake or microwave hard-shell tacos for a short time to slightly soften them. For each shell, place a layer of the filling at the bottom; top with some chopped lettuce, followed by a layer of mashed avocado and diced tomatoes. Drizzle on some sour cream. Top with your favorite salsa or hot sauce!
Taste: savory
Prep time: 30 minutes
Calories per serving: 133