How To Eat Canned Black Beans

When it comes to convenient and nutritious pantry staples, canned black beans are a fantastic option. Not only are they versatile and easy to prepare, but they also offer a host of health benefits. Whether you're looking to incorporate more plant-based protein into your diet or simply want to add some variety to your meals, canned black beans are a great choice. In this article, we'll explore some creative and delicious ways to enjoy canned black beans.

Black Bean Salad

One of the simplest and most refreshing ways to enjoy canned black beans is by incorporating them into a black bean salad. Here's a quick and easy recipe to get you started:

• Ingredients:

  • 1 can of black beans, drained and rinsed
  • 1 red bell pepper, diced
  • 1/2 red onion, finely chopped
  • 1 cup of corn kernels (fresh or canned)
  • 1/4 cup of fresh cilantro, chopped
  • Juice of 2 limes
  • 2 tablespoons of olive oil
  • Salt and pepper to taste

• Instructions:

  1. In a large bowl, combine the black beans, diced bell pepper, chopped red onion, corn kernels, and cilantro.
  2. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
  3. Pour the dressing over the black bean mixture and toss to combine.
  4. Serve the salad chilled as a side dish or as a topping for tacos or grilled meats.

Black Bean Soup

Another comforting and hearty way to enjoy canned black beans is by making a black bean soup. This recipe is perfect for a cozy night in or as a make-ahead meal for busy weeknights. Here's how to make it:

• Ingredients:

  • 2 cans of black beans, drained and rinsed
  • 1 onion, diced
  • 3 cloves of garlic, minced
  • 1 carrot, diced
  • 1 stalk of celery, diced
  • 4 cups of vegetable or chicken broth
  • 1 teaspoon of cumin
  • 1 teaspoon of chili powder
  • Salt and pepper to taste
  • Optional toppings: sour cream, diced avocado, chopped cilantro

• Instructions:

  1. In a large pot, sauté the diced onion, garlic, carrot, and celery until softened.
  2. Add the drained and rinsed black beans, broth, cumin, and chili powder to the pot.
  3. Bring the mixture to a simmer and let it cook for 15-20 minutes.
  4. Use an immersion blender to partially blend the soup, leaving some whole beans for texture.
  5. Season the soup with salt and pepper to taste.
  6. Ladle the soup into bowls and top with optional toppings if desired.

Black Bean Tacos

For a fun and flavorful twist on traditional tacos, consider making black bean tacos. These vegetarian tacos are packed with protein and can be customized with your favorite toppings. Here's a simple recipe to try:

• Ingredients:

  • 1 can of black beans, drained and rinsed
  • 1 teaspoon of cumin
  • 1/2 teaspoon of chili powder
  • 1/4 teaspoon of garlic powder
  • 1/4 teaspoon of onion powder
  • 8 small corn or flour tortillas
  • Toppings: shredded lettuce, diced tomatoes, sliced avocado, salsa, shredded cheese, sour cream

• Instructions:

  1. In a small saucepan, heat the black beans with the cumin, chili powder, garlic powder, and onion powder until warmed through.
  2. Warm the tortillas in a dry skillet or in the microwave.
  3. Assemble the tacos by spooning the seasoned black beans onto the tortillas and topping with your favorite toppings.

Conclusion

Canned black beans are a versatile and nutritious ingredient that can be enjoyed in a variety of ways. Whether you're making a salad, soup, tacos, or incorporating them into other dishes, black beans are a great addition to any meal. With their rich flavor and impressive nutritional profile, it's no wonder they're a staple in many kitchens. So, the next time you're looking for a quick and convenient meal option, consider reaching for a can of black beans and get creative in the kitchen!