Recipes black beans recipe

Published on September 6th, 2010 | by Zachary Shahan

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Black Beans for Your Bones (+ a Black Bean Recipe)





black beans

Black beans are good for you health in many ways. One important thing they do is help build bones. Here is a little more info on that and a good black bean recipe.

Black beans, as with other dark foods, contain minerals important for our blood, such as iron. Chromium is also said to be rich in dark foods. And we all know legumes have a good amount of protein in them. As a result of these factors, one can get most of the nutrients one needs to grow strong bones and teeth from black beans (as well as some other dark beans). This is especially important for children, of course.

I imagine this is one reason why one of our Facebook fans recently suggested black bean soup as a good mid-week dinner.

If you’ve just arrived home from an ice skating, or a cold soccer game, or simply walking home from a wet and cold night, there is nothing like a hot pot of beans to come home to. It is already getting cold again here in Poland, and we are thinking about cooking some bean soups again soon.

Garlic is a good way to fight of parasites and keep healthy, but garlic can be overused. And in cold places, there are few parasites, so the need to fight them off is less important. Luckily, there are other options to jazz up your black bean soup if you have been using a little too much garlic.

Try some leeks or scallions or both. They are not as intense as garlic and a bit easier for the body to handle.

Black Bean Soup

One good way to cook black beans is to pressure cook them. However, if you do not have a pressure cooker, it is best to soak black beans overnight and then, early in the morning, rinse and drain and prepare the beans to cook. You can also sprout them for a day after soaking them in order to break down the proteins for better assimilation. This is what I always do.

Ideally, it is wonderful to start any soup with fresh, spicy herbs of the season. Leeks, onions, or bright orange turmeric sautéed in some organic butter or oil are nice options. Adding in fresh herbs, if possible, at the beginning and later, at the very end of the cooking, adds some nice, fresh, green aromatics. Poblano peppers are also really good, as they add spice and flavor without the extreme heat of other peppers. I add some salt to the pot prior to cooking as well.

Pressure cook or cook in a revere ware pot or similar style pot to preserve integrity of the food and avoid unwanted leaching.

After cooking, serve in another dish with salt or Spike to taste and green garnishes, and perhaps with chopped peppers. Also, I add the oil after the food has cooled down a bit so as not to disturb the omegas too much.

Serve with a crisp green salad. Add walnuts and a squirt of lime on both the salad and the beans for a nice last touch.

For some other black bean recipes, Rachel Fox wrote about black bean quesadillas and black bean breakfast burritos not long ago, and I’ve written about vegan black bean burgers and black beans with millet in the past. I actually like them plain and simple with just a bit of olive oil and salt from time to time as well. You can also grab some organic refried black beans in a can for a quick meal if you don’t have time to make something up.

Any other tips for this black bean soup recipe above or any other favorite ways to eat black beans?

Photo Credit: Kaptain Kobold via flickr


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About the Author

is the director of CleanTechnica, the most popular cleantech-focused website in the world, and Planetsave, a world-leading green and science news site. He has been covering green news of various sorts since 2008, and he has been especially focused on solar energy, electric vehicles, and wind energy since 2009. Aside from his work on CleanTechnica and Planetsave, he's the founder and director of Solar Love, EV Obsession, and Bikocity. To connect with Zach on some of your favorite social networks, go to ZacharyShahan.com and click on the relevant buttons.



  • http://www.FeedOurFamilies.com Gina

    We eat a lot of beans in our house (or at least it seems that way) but black beans are my personal favorite. We’ll use them in soups and chili or on the side with mexican night.

    I also like to use them in a stir fry with veggies over rice, or in a very simple dish with brown rice and cumin, maybe topped with diced tomatoes or avocado.

    Thanks for sharing these new recipes.

  • http://Web Christine

    I’m not a huge lover of beans, but hubby enjoys some.
    Hubby is a definite meat eater, I like to have some days without meat.
    So, we’ve never tried black beans, though I’ve read about them quite a lot. Now seems to be the time. But where can I buy them in a village in Ayrshire, Scotland?

    • http://Web Sheila

      Try a health foof shop, Holland & Barratt etc?
      Sheila, Cyprus

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