How to Cook With Black Beans—the Nutritious, Delicious, and Aztec Dietary Superhero

For thousands of years, black beans have been a dietary staple across South and Central America. In fact, alongside squash and maize, they were central to the Aztec diet. Today, they remain popular throughout Latin America and have also found their way into dishes across the globe—from China to the US to Europe. It’s easy to see why this Mesoamerican favorite has been embraced worldwide: black beans are incredibly versatile, packed with nutrition, and delicious. Find out more about black beans and their health benefits below, and we’ve got some tasty recipe inspiration, too. 

jump to the recipes

Which country do black beans come from?

Research suggests black beans have been cultivated across the Americas for around 7,000 years, and they likely originated in regions that are now Mexico and Peru. The Columbian exchange (which was the widespread global transfer of animals and plants after European colonization) saw black beans make the journey to Europe and Asia, where they remain popular today.

Now, most of the world’s black beans are produced in Brazil. In fact, in 2021, the country grew more than 238,000 tons of black beans. It’s no surprise that Brazil is the world’s black bean leader—the legume is super popular in the country. In fact, its national dish is feijoada, a black bean stew with beef.

Pexels

RELATED: Green Beans Are Delicious and Great For Your Gut: Here’s How to Cook With Them

Are black beans good for you?

Yep, and then some. Black beans are packed with protein, of course, but they also contain fiber, which is essential for healthy digestion, and they’re rich in antioxidants, too. Beans are particularly high in flavonoids like anthocyanins, which help protect cells from oxidative stress and reduce inflammation in the body.

In 2023, one study by the University of Illinois Urbana-Champaign and CIATEJ in Guadalajara, Mexico linked the flavonoids in black beans and pinto beans with improved skin health, in particular. “One of the main issues with aging skin is the oxidative stress that results from environmental factors,” said David Fonseca Hernández, a doctoral student at CIATEJ and lead author of the paper. 

Eating more black beans may also reduce the risk of chronic diseases, including type 2 diabetes, heart disease, and cancer. This is largely thanks to their high concentration of antioxidants and their high fiber content. “Fiber is important for keeping us regular as most of us know, but it’s also the foundation for a healthy gut,” Nichole Dandrea-Russert, MS, RDN, told VegNews. “A healthy gut leads to less acute and chronic inflammation, both in the gut and throughout the body.”

Are black beans healthier than red meat?

In 2024, one study published in the American Journal of Clinical Nutrition analyzed data from the Nurses Health Study, which initially began back in the 1980s with around 122,000 participants. The researchers noted that those who ate more plant protein, including black beans, were 46 percent less likely to develop chronic illness.

“If we even one day or one meal a week start incorporating more plant-based foods in our diet, every little bit is going to make a big difference in the long run of your health,” Liz Watt, RD, CSOWM, LDN, told WRAL News at the time.

nata_vkusidey

In contrast, red meats are associated with a higher risk of disease, including colon cancer, heart disease, and type 2 diabetes. In 2023, for example, one study led by researchers from Harvard T.H. Chan School of Public Health noted that the risk of developing type 2 diabetes might be 62 percent higher for those who eat red meat regularly. 

“Our findings strongly support dietary guidelines that recommend limiting the consumption of red meat, and this applies to both processed and unprocessed red meat,” said first author Xiao Gu at the time.

In the world’s Blue Zones, which are five hotspots where people seem to live longer healthier lives than those in the West, red meat consumption is low, and bean consumption is high. “In every Blue Zone I have visited, beans and other legumes were—and still are—a major component of the daily diet,” said author, explorer, and Blue Zone expert Dan Buettner to CNN. 

Buettner’s particular favorite? Black beans, of course.

How to cook with black beans: 7 recipes to try

Orchids + Sweet Tea

1 Vegan Baked Black Bean Tacos

Whether it’s Taco Tuesday, Wednesday, Thursday, or Friday, consider whipping up these ultra-tasty, super-simple black bean tacos. They’re loaded with nutrition and flavor, thanks to the delicious mix of herbs and spices and the yummy chipotle sauce.
Get the recipe

2 Vegan and Gluten-Free Black Bean Fudge Brownies

Beans? In a brownie?! It might sound odd, but trust us, this really is a delicious way to eat your beans. When they’re baked, they bring a real fudgy, gooey texture to the dish. Mix with unsalted walnuts for extra plant protein and crunchy goodness.
Get the recipe

Hannah Sunderani

3 Vegan Black Bean-Stuffed Sweet Potatoes 

Load up these nutritious sweet potato boats with a flavor-laden black-bean-tomato-corn mixture for the ultimate midweek meal. For an extra kick, drizzle some hot sauce over the top.
Get the recipe

The New Nourishing

4 Beefy Vegan Beet Burger

Craving a meaty burger, but don’t fancy the meat? We’ve got the perfect recipe for you. Oats, black beans, and flax seeds are combined with a tasty mix of beets, spices, and herbs to make delicious juicy patties you’ll want to eat again and again.
Get the recipe

5 Vegan Mexican-Style Black Bean Bowl

This simple bean bowl makes for the perfect lunchtime treat. It’s loaded with goodness, thanks to the black beans (of course!), vegan yogurt, Roma tomato, red bell peppers, and pumpkin seeds.
Get the recipe

Charity Morgan

6 Mexican Tortilla Soup With Black Beans and Avocado

As fall approaches and the temperature starts to cool, keep this Mexican black bean tortilla soup recipe in your back pocket for chillier days. It’s nourishing, warming, and brothy: the perfect autumnal meal.
Get the recipe

Linda Soper-Kolton

7 Vegan Freezer-Friendly Black Bean Breakfast Burritos

If you find yourself rushing around in the mornings with no time to prepare a nourishing breakfast, we highly recommend prepping these tasty freezer-friendly black bean burritos in advance. They’re hearty, tasty, and packed with 20 grams of protein. It’s the perfect meal to set you up for a busy day.
Get the recipe

Charlotte is a VegNews editor and writer based in sunny Southsea on England’s southern coast.