Cooking with Black Beans: Delicious and Versatile Recipes

Black beans are a staple in many cuisines around the world. Not only are they delicious, they are also incredibly versatile and nutritious. In this article, we’ll explore the different ways you can incorporate black beans into your cooking to create delicious dishes that will satisfy even the pickiest eaters.

Nutritional benefits of black beans

Before we dive into the recipes, it’s important to understand the nutritional benefits of black beans. One cup of black beans contains:

• 15 grams of protein
• 15 grams of fiber
• 20% of the recommended daily allowance of iron
• 20% of the recommended daily allowance of magnesium
• 30% of the recommended daily allowance of phosphorus

These nutritional benefits make black beans a valuable addition to any diet, especially for those who follow a vegetarian lifestyle.

Black bean and corn salad

This refreshing salad is perfect for summer barbecues or as a side dish to any meal. To prepare the black bean and corn salad you will need:

• 1 can black beans, washed and drained
• 1 cup of frozen or fresh corn kernels
• 1 red pepper, cut into cubes
• A quarter cup of red onion, finely chopped
• A quarter cup of fresh coriander, chopped
• Juice of 2 lemons
• 2 tablespoons olive oil
• Salt and pepper to taste

Simply combine all ingredients in a large bowl and toss to coat. This salad can be served immediately or refrigerated for a few hours to allow the flavors to meld together.

Black Bean and Sweet Potato Enchiladas

These enchiladas are a crowd pleaser and perfect for a cozy night in. To make black bean and sweet potato enchiladas, you will need:

• 2 sweet potatoes, peeled and cut into cubes
• 1 can black beans, washed and drained
• 1 teaspoon of cumin
• 1 teaspoon of chili powder
• 1 teaspoon garlic powder
• 1/2 cup sauce
• 8 whole wheat tortillas
• 1 cup of grated cheese

Start by roasting the sweet potatoes in the oven until they are done. In a large bowl, mash the sweet potatoes and black beans with the spices and sauce. Then we pour the mixture into the tortillas, wrap them and place them in the baking dish. Cover the enchiladas with grated cheese and bake in the oven until the cheese melts and cracks.

Black bean brownies

Yes, you read that right – black beans can be used to make delicious desserts too! Black bean muffins are a healthier alternative to traditional scones and are a great way to sneak some extra protein and fiber into desserts. To prepare black bean brownies we need:

• 1 can black beans, washed and drained
• 3 eggs
• 1/3 cup of coconut oil
• A quarter cup of unsweetened cocoa powder
• 3/4 cup sugar
• 1 teaspoon of vanilla extract
• 1/2 teaspoon baking powder
• 1/2 cup of chocolate chips

Simply blend all the ingredients together in a food processor until smooth, then stir in the chocolate chips. Pour the dough into a greased tray and put it in the oven until the brownies are cooked. Leave it to cool before cutting it into squares and serving.

Conclusion

Black beans are not only delicious, but they are also incredibly versatile. Whether you’re making a delicious salad, a delicious enchilada, or a delicious muffin, black beans can elevate any dish with their rich flavor and nutritional benefits. Try these recipes and discover the endless possibilities for cooking with black beans.