20 Protein-Packed Black Bean Recipes (2024)

FAQs

Are black beans good for high protein diet? ›

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.

Canned black beans are a versatile, ready-to-use ingredient that you can use to boost the nutrient content of many dishes. They're a rich source of plant-based protein and fiber. This makes them a weight-loss-friendly food that may also help you manage blood sugar levels and lower your risk of heart disease.

Heart Health

Studies show that eating beans can lower the total amount of cholesterol and levels of “bad” cholesterol in your blood. This may reduce your risk of developing heart disease. One study showed that eating a single serving of dried beans per day can reduce the risk of heart attack by up to 38%.

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.

Whether you like black, navy, pinto, or white beans or green, red, or Beluga lentils, rest assured—they're all worthy sources of plant-based protein for growing muscle. In addition to protein, these muscle-building legumes also contain carbohydrates, which are the body's main fuel source, Barth notes.

One cup of cooked black beans contains approximately 15 grams of protein, 15 grams of fiber, and significant amounts of iron, magnesium, and potassium. One large egg contains approximately 6 grams of protein, vitamin D, choline, and selenium.

Beans are incomplete proteins because they are low in one key amino acid (amino acids are used by the body to build protein) called methionine. Cereal grains—including corn, rice and wheat—are high in methionine yet lack another amino acid found in beans.

Beans and legumes

“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're so rich in fiber. Animal sources of protein, in contrast, have no fiber at all.

Overview. Black beans are a low-calorie, nutrient-dense food that are an essential addition to any arthritis diet. Packed with disease-fighting antioxidants, they have anti-inflammatory properties, and are also a great source of fiber, iron and protein.

Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium may prevent inflammation and decreases tumor growth rates.

Do black beans lose protein when cooked? ›

In conclusion, cooking beans does not significantly diminish their protein content. On the contrary, it can enhance protein digestibility and reduce anti-nutritional factors, making beans an even more valuable component of a healthy diet.

Low Carb and High Protein Options

Some examples are green beans, black soybeans, and to some extent, edamame (green soybeans).

BLACK BEANS.

They contain 15g of protein in just a 1-cup serving, more than the amount in a chicken drumstick. Not only are black beans a great source of protein, but they're also an excellent source of fiber and vitamins and minerals—plus they're low in fat and have no cholesterol.

Weight Loss

Fiber-rich black beans can help curb your appetite by helping you stay full for longer. Filling fiber foods like black beans can help with weight loss or maintaining weight by reducing how many calories you eat.