What Should I Do With This Can of Black Beans?

Black beans are a great source of fiber, protein and folate. They are a staple food in Central and South America.

One cup (172 grams) of cooked black beans contains roughly:

  • Calories: 227
  • Protein: 15.2 grams
  • Fiber: 15 grams
  • Folate (vitamin B9): 64% of the RDI
  • Manganese: 38% of the RDI
  • Magnesium: 30% of the RDI
  • Thiamine (vitamin B1): 28% of the RDI
  • Iron: 20% of the RDI

Black beans may also help reduce the spike in blood sugar that occurs after eating a meal, which may help reduce the risk of diabetes and weight gain.

This beneficial effect is because black beans have a lower glycemic index compared to many other high-carbohydrate foods. This means they cause a smaller rise in blood sugar after a meal.

A couple of studies have shown that if people eat black beans with rice, the beans can reduce this rise in blood sugar compared to when people eat rice alone. Black beans also cause a lower blood sugar rise than bread.

Black Bean Soup

This hearty and delicious soup can be made with dried cooked beans or canned beans.
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Course: Soup
Cuisine: Mexican
Keyword: Black Beans, Budget, Soup
Servings: 6


  • 10 slices bacon finely chopped
  • 2 medium onions diced
  • 1 tbsp minced garlic
  • 1 can chicken broth 14 1/2 ounce
  • 1 can chopped tomatoes 14 1/2 ounce
  • 2 tbsp ketchup
  • 2 tsp Worchestershire sauce
  • 1 tbsp chili powder
  • 4 cans black beans drained but not rinsed
  • salt & pepper to taste
  • 1 bunch cilantro removed from stems and coarsely chopped
  • Juice of 1/2 lime
  • Sour cream for garnish
  • Grated cheddar for garnish


  • Put bacon into a large heavy saucepan over medium heat and cook to desired doneness.
    Add onions to the pan and cook until they start to turn translucent. Stir in the garlic and cook until fragrant.
  • Add the broth, tomatoes, ketchup, Worchestershire and chili powder. Stir in the beans, turn the heat up to high and bring to a boil.
  • Turn the heat down low enough for the soup to simmer gently. Cook for 10 minutes then season with salt and pepper.
  • Garnish with sour cream or cheddar, cheddar cheese and cilantro if desired.


How to prepare dried beans.

There are 2 methods for soaking beans:
Add 10 cups of water to a large pot. Add one pound of dry beans and bring to a boil. Cook for 2 – 3 minutes. Remove the pot from the heat, let the beans soak for at least 1 hour.
Place beans in a large container. For each pound of beans add 10 cups of cold water. Cover and refrigerate the container 8 hours or overnight.  Drain and rinse the beans with fresh cold water.


Place the beans in a large pot, cover with fresh water and bring to a boil. Reduce the heat, cover and simmer gently until beans are tender but firm.  Most beans cook in 45 minutes to 2 hours. Check occasionally while they cook to see if you need to add more water to the pot. After the beans are tender, drain them.


Refrigerate the cooked beans in shallow pans if you’re using them immediately. Freeze beans within 4 days after cooking them.