20 Protein-Packed Black Bean Recipes (2024)

FAQs

Are black beans enough protein for a meal? ›

Black beans are an excellent source of protein.

With a whopping 15 grams per one cup cooked, you won't even miss the meat when enjoying a meal rich in these nutrient-dense beans. 2 That said, black beans are not a complete protein, meaning they don't contain all nine essential amino acids.

The combination of beans and rice creates a complete protein. Beans alone and rice alone both lack certain essential amino acids. If eaten together, however, each contributes what the other is missing to form a complete protein.

The U.S. Dietary Guidelines recommends eating about 3 cups of legumes—like pinto, kidney, or black beans—per week. If you eat about ½ cup of beans every day, you'll meet the weekly Dietary Guidelines for beans.

If you eat a cup of beans, that averages at around 15 grams of protein, or 30 percent of the recommended daily amount. Soybeans are at the top of the protein leaderboard for legumes, getting you to 63 percent of your daily value of protein (31.3 grams) if you eat a cup.

Research suggests that people who start by eating just ½ cup of beans per day may experience less flatulence than those who eat more beans. The same study also states that reports of gas from eating beans may actually be exaggerated. In addition, using dry beans rather than canned beans may reduce gas.

To create a complete source of plant-based protein, it's often recommended to combine beans with other complementary protein sources, such as grains (e.g., rice, wheat, or oats) or nuts and seeds (e.g., almonds, sesame seeds, or quinoa).

Combining incomplete proteins to form a complete protein

Combinations include: Nuts or seeds with whole grains (peanut butter on whole wheat toast) Whole grains with beans (beans and rice; hummus and pita bread; bean-based chili and crackers; refried beans and tortillas)

Does the combo of pasta and black beans make a complete protein? - Quora. The concept of combining grains and legumes to form complete proteins is obsolete, according to most nutritionists. Yes, you need to eat from both food groups, but you don't have to eat them together.

Black beans as part of a healthy weight loss diet can help you lose weight. Beans of all types are high in fiber and low in fat. They keep you full for long periods of time and help keep your blood sugar stable.

How many times a week should you eat black beans? ›

For this reason, the U.S. Dietary Guidelines for Americans recommends eating 3 cups of legumes or beans per week. Eating 1/2 cup of beans every day will help you meet your weekly goal.

The high satiety factors of rice and beans can help you lose weight or stay at a healthy weight over time. Satiety measures how satisfying a food is to eat and how long it keeps you full. Satiety is vital in maintaining a healthy weight.

According to healthline, garbanzo beans (chickpeas), lentils, peas, kidney beans, and black beans rank as the top five healthiest beans. These varieties tend to be the highest in fiber, folate and protein, and are the most effective at mitigating post-meal blood sugar spikes.

Campos and her colleagues found that people who increased daily servings of white rice over time had higher blood pressure and higher levels of sugar and harmful fats in their blood—warning signs for type 2 diabetes. Those who ate more servings of beans than rice greatly reduced their risk.

Black Beans are one of my favorite types of beans to cook because they're super versatile and they adapt well to different flavors. They're perfect to use as a meat substitute when you're on a budget, but they're still hearty and filling enough for a quick dinner meal.

“Beans and legumes are fiber-rich nutrient powerhouses and an excellent source of protein,” says Hopsecger. “One serving (1/2 cup cooked) of beans provides about 7 grams of protein, the same as 1 ounce of meat.” Beans and legumes also keep you fuller, longer because they are so rich in fiber.

Whether canned or dried, eaten alone or mixed in a salad or soup, beans are a great source of protein and fiber — and they are one of the best heart-healthy additions you can make to your meals.

Consuming a predominantly bean diet has many benefits. Nutritionally, they are packed with macronutrients like protein and micronutrients like iron, potassium and magnesium. You can even lose weight eating beans and rice if weight loss is your goal.