20 Protein-Packed Black Bean Recipes (2024)

FAQs

Are black beans enough protein for a meal? ›

Black beans are an excellent source of protein.

With a whopping 15 grams per one cup cooked, you won't even miss the meat when enjoying a meal rich in these nutrient-dense beans. 2 That said, black beans are not a complete protein, meaning they don't contain all nine essential amino acids.

Yes! "Eating beans, including canned beans, every day is one of the best things you can do to help increase nutrients [that you may fall short on] and substantially improve the quality of your diet," says Papanikolaou.

Black beans

They are a staple food in Central and South America and the Caribbean. One cup (172 grams) of cooked black beans contains ( 23 ): Calories:227. Protein: 15.2 grams.

What lunch can you make with a can of black beans? Mince some garlic and peppers. Mix into beans with a little cooked rice, some tomato or tomato sauce, salt, and pepper. If you have a little cooked corn, add some of that as well.

The combination of beans and rice creates a complete protein. Beans alone and rice alone both lack certain essential amino acids. If eaten together, however, each contributes what the other is missing to form a complete protein.

If you eat a cup of beans, that averages at around 15 grams of protein, or 30 percent of the recommended daily amount. Soybeans are at the top of the protein leaderboard for legumes, getting you to 63 percent of your daily value of protein (31.3 grams) if you eat a cup.

The U.S. Dietary Guidelines recommends eating about 3 cups of legumes—like pinto, kidney, or black beans—per week. If you eat about ½ cup of beans every day, you'll meet the weekly Dietary Guidelines for beans.

Black beans can be high in carbohydrates, so they may not be ideal for people following a low-carb diet. They also contain some difficult-to-digest compounds that can cause gas and intestinal discomfort if you eat too many.

In fact, black beans are considered an ecologically sustainable protein source compared with animal-based sources ( 4 , 5 ). This nutritious legume provides both soluble fiber, insoluble fiber, and resistant starch, all of which are associated with many of its benefits ( 4 ).

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

What does black bean do for skin? ›

However, similar to black sesame, black bean oil works wonders for our skin. Naturally rich in antioxidants, black bean oil also helps brighten up and freshen the complexion and aids in the production of red blood cells. Quick tidbit: black beans are dubbed the beauty bean in some Asian countries.

Black beans as part of a healthy weight loss diet can help you lose weight. Beans of all types are high in fiber and low in fat. They keep you full for long periods of time and help keep your blood sugar stable.

All beans are packed with fiber and are low in calories, but black beans are among the best for fat burning. Dark colored beans generally have higher amounts of phenolic compounds, which can interfere with glucose absorption and play an important role in weight management.

The high satiety factors of rice and beans can help you lose weight or stay at a healthy weight over time. Satiety measures how satisfying a food is to eat and how long it keeps you full. Satiety is vital in maintaining a healthy weight.

Black Beans are one of my favorite types of beans to cook because they're super versatile and they adapt well to different flavors. They're perfect to use as a meat substitute when you're on a budget, but they're still hearty and filling enough for a quick dinner meal.

Beans by themselves are not a substitute for meat. They are an excellent source of most of the essential amino acids your body uses to build proteins, but beans alone aren't sufficient.

It's worth considering that although black beans are a rich source of plant-based protein, they're not a complete protein source. That means they don't contain all nine essential amino acids that your body needs from food ( 14 ).