This week, we are focusing on another pantry staple: black beans.

Black beans are a fantastic source of fiber and plant-based protein.

They are also a great source of plant-based iron, magnesium, and manganese. Today, we will be highlighting black beans in three separate recipes.

They are a black bean soup, black bean tacos, and black bean burgers.

Hope you enjoy these preparations!

Check out the recipe video and written recipes below!

Mushroom and Black Bean Burgers

Cook and Prep Time: 45 minutes (+3-4 hours)

Serves: 5-6

You Need
  • 1 28oz. can Black Beans, rinsed and drained
  • 2 cups Button Mushrooms, finely chopped
  • 1 cup Almond Flour
  • 5 cloves Garlic, minced
  • 1 Red Onion, diced
  • Salt, to taste
  • Black Pepper, to taste
  • 1 tbsp. Cumin
  • 1 tbsp. Smoked Paprika
  • Olive Oil
  • 2 tbsp. Tamari
DIRECTIONS
  1. Rinse and chop the produce accordingly.  Line 1 baking tray.  Preheat your oven to 400˚F.
  2. Add your black beans to a large bowl.  Using a potato masher, begin to mash your beans until about half of them are mashed, while still maintaining some texture.
  3. Set a pan to medium heat and add 1 tbsp. olive oil.  Once hot, add garlic and onion.  Cook until onion is translucent, 5-6 minutes.  Add mushrooms, and stir to combine.  Season slightly with salt and pepper, and cook down until mushrooms have released all of their water, 7-8 minutes.
  4. Add garlic, onions, mushrooms, and the rest of the ingredients to the large bowl with black beans, and toss to combine.  Once thoroughly mixed, place the bowl in the refrigerator for 3-4 hours to cool (if possible).  Alternatively, you can make these immediately in your oven.  Season with salt and pepper if needed.
  5. Using clean, wet hands, form bean patties, about ½ inch thick.  Place patties on your baking tray.  Cook your patties for 15-20 minutes in the oven, until slightly browned.
  6. Serve with sweet potato fries, salsa, salads, or avocado.  Enjoy!

Black Bean Tacos w/ Roasted Peppers and Onions

Cook and Prep Time: 40 minutes

Serves: 4 people

You Need
  • 1 large can Black Beans, rinsed and drained
  • 1 head Garlic, minced
  • 1 Yellow Onion, thinly sliced
  • 3 Bell Peppers, thinly sliced
  • 1 small can Diced Tomatoes, with juices
  • ½ cup Water or Vegetable Stock
  • 1 tbsp. Ground Cumin
  • 1 tbsp. Smoked Paprika
  • 1 tsp. Oregano
  • Olive Oil
  • Salt, to taste
  • Black Pepper, to taste
  • 1 tbsp. Red Pepper Flakes or Chili Powder (optional)

Garnishes

  • Chopped Cilantro
  • Shredded Cabbage
  • Salsa
  • Avocado
  • Guacamole
  • Hot Sauce
  • Tomatoes
DIRECTIONS
  1. Rinse and chop the produce accordingly.  Preheat your oven to 400˚F.  Line 1 baking tray.
  2. Add your bell peppers and onion to the baking tray.  Season with salt and pepper, and toss in 1 tbsp. of olive oil.  Roast for 15 minutes.  Remove to stir, then roast for 15 minutes more, or until your vegetables are tender and are starting to blacken.  Remove and set aside in a bowl.
  3. Meanwhile, set a large pan or skillet to medium heat.  Add 1 tbsp. of olive oil.  Once hot, add garlic, and sauté for 30 seconds, until fragrant.  Add black beans, tomatoes, spices, and water to your pan.  Season with salt and pepper.
  4. Cover, and reduce heat you medium-low.  Allow your black beans to simmer for 10-15 minutes, stirring occasionally.  Season with salt and pepper if needed.
  5. Prepare your tacos.  Place your black beans on a shell.  Top with roasted vegetables.  Add other toppings and garnish with fresh herbs.  Enjoy!

Black Bean Soup

Serves 3-4

Cook and Prep Time: 35-40 minutes

You Need:
  • 3 15 oz. cans Black Beans, rinsed and drained
  • 2 small White Onions, diced
  • 1 Red Bell Pepper, seeds removed and diced
  • 1 Green Bell Pepper, seeds removed and diced
  • 4 cloves Garlic, minced
  • 1 15 oz. can Diced Tomatoes or 2 fresh Plum Tomatoes, diced
  • 4 cups Vegetable Stock or Water
  • 1 handful Cilantro, stems removed and roughly chopped
  • 1 Lime, juiced
  • Olive Oil
  • Salt, to taste
  • Black Pepper, to taste
  • 1 tbsp. Cumin
  • 1 tbsp. Chili Powder
  • 1 tbsp. Oregano
DIRECTIONS
  1. Rinse and chop vegetables accordingly.  In a large pot set to medium heat, add 2 tbsp. olive oil.  Once heated, add garlic, onion, and peppers.  Stir for 4-5 minutes, until softened.
  2. Add black beans, tomatoes, and stock or water to the pot.  Add cumin, chili powder, and oregano; stir to combine.  Then, bring mixture to a boil.  Once boiling, reduce heat to a simmer.
  3. Allow soup to simmer about 10 minutes, until the soup begins to thicken.  Add lime juice.  Add salt and pepper to taste.
  4. Distribute soup among bowls. Garnish each bowl with cilantro.  Enjoy!