Black Beans

Black Beans, also known as turtle beans, are a staple legume in various cuisines, particularly in Latin American, Cajun, and Creole cooking. They are available year-round, both dried and canned, and are valued for their dense, meaty texture and ability to absorb flavors. Black beans are often used in soups, stews, salads, and as a key ingredient in dishes such as feijoada, black bean soup, and burritos.

Black Beans Synonyms

Turtle beans
frijoles negros

Black Beans Substitutes

Different Forms/Types of Black Beans

Dried

Black beans in their dried form, requiring soaking and cooking before use. They offer a fuller flavor and firmer texture compared to canned beans.

Canned

Pre-cooked and ready to use, canned black beans are convenient for quick meals. They tend to be softer and may have added salt or preservatives.

Frozen

Fully cooked black beans that are flash-frozen to preserve freshness and flavor, requiring only reheating before serving.

Refried

Black beans that have been cooked and mashed, often used in Mexican and Tex-Mex cuisine. They can be found canned or in pouches.

How to Choose Black Beans

When selecting dried black beans, look for uniform size and color, and ensure they are free from cracks or holes. For canned black beans, opt for brands that use minimal salt and no added preservatives. Check the integrity of the can, avoiding any that are dented or rusted. For refried and frozen black beans, check the ingredient list for additives and choose those with the simplest ingredients for a more natural flavor.

Cooking/Prep Tips for Black Beans

Black Beans are a versatile and nutritious ingredient that can be the star of many dishes. For intermediate and expert home cooks, it's important to note that soaking black beans overnight can significantly reduce cooking time and improve their digestibility. However, if time is of the essence, a quick soak method can be employed by boiling the beans for a few minutes and then letting them sit for an hour off the heat. When cooking black beans, it's crucial to avoid adding any acidic ingredients like vinegar or tomatoes until the beans are tender, as acidity can toughen the beans and prolong the cooking process. Additionally, to maintain the beans' integrity and prevent splitting, simmer them gently rather than boiling vigorously.

Shelf Life of Black Beans

Store dried black beans in an airtight container in a cool, dry place; they can last up to two years. Canned black beans should be stored in a cool pantry and used before the expiration date. Once opened, transfer any unused beans to a sealed container and refrigerate for up to a week. Refried and frozen black beans should be kept in the refrigerator or freezer, respectively, according to the manufacturer's instructions. Always thaw frozen beans in the refrigerator and use them within three days for best quality.

Recommended Brands for Black Beans

dried black beans: Bob's Red Mill

canned black beans: Goya

frozen black beans: Birds Eye

refried black beans: Rosarita

Cooking Techniques for Black Beans

Soaking: Soaking black beans overnight in plenty of water helps to leach out indigestible sugars, reducing flatulence and decreasing cooking time. Drain and rinse the beans before cooking.

Simmering: After soaking, black beans should be simmered in fresh water until tender, which can take anywhere from 1 to 2 hours depending on whether they were pre-soaked. They should be cooked at a gentle simmer to prevent them from splitting open and becoming mushy.

Pressure Cooking: For those with less time, pressure cooking is an efficient method. Black beans can be cooked in a pressure cooker with a ratio of about 3 cups of water to 1 cup of dried beans, and the cooking time can be as short as 30 minutes after reaching high pressure without pre-soaking.

Popular Black Beans Recipes

Black Bean Soup
Cuban Black Beans and Rice
Black Bean Veggie Burgers

Black Beans Nutritional Information (100g)

fat: 0.9 g
fiber: 16 g
sugar: 2.1 g
protein: 21.6 g
calories: 339 kcal
carbohydrates: 63.3 g

Flavor Combinations

Black beans pair well with bold flavors and a variety of ingredients. They are commonly combined with spices like cumin, coriander, and chili powder, which complement their earthy taste. Fresh herbs such as cilantro and oregano also enhance their flavor profile. For a balanced dish, include ingredients like corn, rice, and sweet potatoes, which provide a sweet contrast to the beans' savoriness. Additionally, black beans are often paired with acidic components like lime juice or tomatoes, but remember to add these after the beans are fully cooked to avoid toughening them.

Allergen Information

Black beans are not a common allergen, but they can cause digestive issues for some people, particularly those with irritable bowel syndrome (IBS) or those who are not used to eating legumes. Soaking and rinsing dried beans can help to reduce these effects.