Spicy Black Beans – Big Batch for Meal Prep

These spicy black beans are the ultimate cheap and healthy protein and are perfect for your next meal prep Sunday.

What are Spicy Black Beans?

Spicy black beans are black beans that are simmered and seasoned with chili powder, cumin, garlic powder and onion powder. They have just the right amount of sauciness to keep them moist and have great texture without being mushy. You can adjust the amount of chili powder in them to your flavour preference and spice tolerance.

This recipe is easy to make, tastes great and is really versatile! You can eat the beans on their own, with a side of rice, use them in a wrap as a burrito filling, or as part of a grain bowl.

Grain bowls are perfect for meal prep because you can make a big batch of everything and have it over a few days. These spicy black beans have Tex-Mex spices so they pair well with salsa, guacamole and Mexican inspired flavours.  As part of the grain bowl assembly, I pair them with rice as the base, then add corn, salsa, sour cream, guacamole, grated cheese, chopped green onions and cilantro. Of course, you don’t have to use all of these toppings and can adjust based on your preferences. You can also wrap all these components in a large whole wheat tortilla for a filling lunch on-the-go.  

The bean recipe is vegan and gluten-free so it works well for people with dietary restrictions.

Dried verse canned beans:

Dried and canned beans are both very inexpensive but dried beans are a better buy. A can of beans costs between $1 and $1.50 and dried beans are about half that. Dried beans are also salt free. While dried beans can be a bit intimating at first, once you start using them, you won’t go back to canned.

Dried beans do take some preparation but a lot of it is idle time. Most beans, including black beans, need to be soaked overnight and then boiled. The hardest part is remembering to soak them before you go to bed! Black beans take about 20-25 minutes to cook after soaking. I often will do a big batch of beans on the weekend and then freeze them in Zipper seal bags so that I have them ready for salads, soups or this recipe when I am ready to make them.

If you have an Instant Pot, you can cook dried beans without soaking. Consult your manual for instructions and cooking times.

Can you use canned beans?

Yes, you can substitute canned beans – use two cans to get an equivalent amount. Be sure to drain the beans and rinse them well.

Black Bean Nutrition

Black beans, which are also called “turtle beans”, are a great source of many nutrients. In just half a cup of black beans, there are 8g each of fibre and protein and less than one gram of fat. Beans are also a good source of iron, potassium, magnesium and B vitamins.

Beans and your Health

• Beans are heart healthy because the fibre in them can help lower LDL cholesterol (the type we want less of). Potassium and magnesium are also important for regulating blood pressure and for heart health
• Healthy digestion – getting enough fibre is important for digestion and can help promote bowel regularity. When you are adding fibre to your diet, be sure to drink enough water
• Diabetes management – beans have a low glycemic index and are absorbed slowly making them part of a healthy diet for diabetes management

Other ways to eat spicy black beans:

• In a taco and topped with lettuce, tomato, cheese, and sour cream. You can use the same toppings and make a tostada
• Put an egg on top of them with some avocados and salsa for Huevos Rancheros
• Use them as a dip and eat them with tortilla chips
• Add them on top of a baked sweet potato – probably my favourite way to eat this recipe because it is a bit sweet and a bit spicy. Add salsa, sour cream and green onions for a delicious meal
• Use them as a filling for stuffed peppers – mix the beans and rice together along with some salsa and add it to peppers. Top with cheddar cheese and bake until the peppers are soft and cheese is melted.

More recipes with beans:

Easy Turkey and Black Bean Taco Skillet – Christina Iaboni – Healthy Living

Easy Weeknight White Bean Tortellini Soup with Spinach – Christina Iaboni

Easy Healthy Turkey Chili – Nourished by Nic

Spicy Black Beans

Spicy black beans are easy to make and are full of Tex-Mex flavors. They are the ultimate cheap and healthy protein source

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Course Main Course

Servings 8

Ingredients

  

• 1 lb dried black beans, soaked overnight (2 cups)
• 1 tbsp canola oil
• 1 onion, chopped
• 2 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1 bay leaf
• Cooked rice, salsa, sour cream, grated cheddar cheese, guacamole, cilantro for serving (optional)

Instructions

 

• Drain the black beans and rinse them well. Place them in a large pot and add enough water to cover them by 2 inches. Place on the stove and bring to a boil over high heat. Reduce the heat to medium and simmer for about 20 minutes or until the beans are almost soft. Drain and set aside. You can do this step and freeze the beans to make the recipe anytime or do it the day before and keep refrigerated. Beans are great for batch cooking and freezing in a Ziploc bag.
• Heat the canola oil in the same pot over medium. Add the onion and cook until soft and translucent. Add the beans and 2 cups of water. Then add the spices, salt and bay leaf. Cover and bring to a boil. Reduce heat to medium and simmer for 20 minutes. Remove bay leaf before serving.
• Serve over rice as part of a grain bowl and top with salsa, sourcream, cheddar cheese, guacamole, or cilantro.