5 Ways to Use

Black beans are one of the most affordable, versatile, and nutrient-dense pantry staples you can keep on hand. Whether you’re feeding a growing toddler, cooking in bulk for the week, or looking to reduce food waste, black beans deserve a starring role in your kitchen.

In this post, you’ll learn:

• How to soak and cook black beans from scratch
• Why buying black beans in bulk saves money and packaging
• 5 creative ways to use black beans (beyond just chili!)
• A simple toddler-approved black bean sandwich you can make in minutes

Let’s get cooking!

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🛒 Why Buy Black Beans in Bulk?

Buying dried black beans in bulk isn’t just cheaper — it’s also more sustainable. You avoid the extra packaging from cans, reduce sodium in your meals, and get more flavor from freshly cooked beans.

Cost comparison:

• 1 lb of dried black beans = about 6 cups of cooked beans
• That’s roughly three cans’ worth for half the price

Look for them at bulk stores, co-ops, Latin markets, or zero-waste refill shops.

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🕒 How to Soak and Cook Black Beans

If you’ve only ever used canned beans, it’s time to level up with this simple method. Cooking beans from scratch makes them easier to digest and more flavorful.

✨ Quick Soak Method:

1. Rinse 1 cup dried black beans thoroughly
2. Add to pot with 4 cups water
3. Bring to boil for 2 minutes, then turn off heat
4. Let soak 1 hour, then drain and rinse

🌿 Overnight Soak (more digestible):

1. Rinse and cover with 3x water
2. Soak for 8–12 hours
3. Drain and rinse before cooking

🍲 To cook:

1. Add soaked beans to pot with fresh water (1:3 ratio)
2. Add a bay leaf, garlic clove, or kombu (for digestion)
3. Simmer 45–60 minutes until tender
4. Add salt only in the final 10 minutes

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5 Nourishing Ways to Use Black Beans

1. 🖤 Blended Bean Sandwich Spread (Kid-Approved!)

This creamy, savory bean blend is perfect for toddlers and grown-ups alike. It’s packed with iron, fiber, and healthy fats — and super spreadable.

Ingredients:

• 1 cup cooked black beans
• 1 tbsp olive oil or tahini
• ½ clove garlic (optional)
• Pinch sea salt
• Splash lemon juice or apple cider vinegar
• Optional: nutritional yeast, cumin, or avocado

Instructions:

1. Blend all ingredients in a food processor or mash with fork
2. Spread on soft bread, tortilla, or rice cake
3. Add grated carrot, mashed avocado, or shredded cheese for variation

💡 Mama tip: Make extra and store in fridge 3–5 days for quick lunches.

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2. 🌮 Black Bean Tacos

A go-to family meal that’s budget-friendly and crowd-pleasing.

How to:

• Sauté black beans with onion, garlic, cumin, and paprika
• Warm tortillas and fill with beans, avocado, cabbage, and lime
• Add fermented veggies for gut support

👶 For toddlers: mash the filling and serve in soft tortilla strips or as a dip.

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3. 🍲 Black Bean Soup

Comforting and nutrient-rich, black bean soup is ideal for batch cooking.

Base ingredients:

• Cooked black beans
• Onion, carrot, celery
• Garlic, oregano, cumin
• Broth or water
• Lime juice and cilantro to finish

Simmer and blend half for a creamy texture. Freeze leftovers in mason jars or silicone trays.

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4. 🥣 Breakfast Black Bean Bowls

Beans for breakfast? Absolutely. In many cultures, beans are a daily morning staple — rich in plant protein and grounding.

How to build a bowl:

• Warm black beans with cumin or turmeric
• Add sautéed greens or sweet potato
• Top with eggs, avocado, or salsa
• Serve over brown rice, quinoa, or arepas

For toddlers, mash the components and serve with a spoon or toast sticks.

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5. 🍫 Black Bean Brownies or Muffins

Yes, you read that right! Black beans blend seamlessly into sweet treats, creating a rich, moist texture with added protein and fiber.

Simple Black Bean Brownies (no flour):

• 1½ cups black beans (cooked)
• 2 eggs or flax eggs
• ¼ cup cocoa powder
• ⅓ cup maple syrup or mashed banana
• ¼ cup coconut oil
• 1 tsp vanilla
• Pinch sea salt
• Optional: chocolate chips

Blend all, bake at 350°F (175°C) for 25–30 mins in greased pan. Let cool before slicing.

Kid-approved and secretly packed with goodness!

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✅ Final Tips

• Batch cook black beans and freeze in jars or silicone molds
• Add to smoothies for protein (yes, really!)
• Stir into grains, soups, or stews for instant nutrition
• Use bean liquid (aquafaba) for egg-free baking or dressings
• Introduce slowly for toddlers and serve mashed for easier digestion

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💬 Let’s Recap:

Black beans are a powerful, affordable superfood. With just a few soaked and simmered cups, you can whip up:

• Sandwich spreads
• Hearty tacos and soups
• Breakfast bowls
• Nutrient-dense brownies
• Nourishing toddler meals