15 Substitutes For Black Beans in 2022
Black beans are a great source of protein and fiber. They also contain iron, folate, magnesium, potassium, zinc, copper, manganese, vitamin B6, and niacin. These nutrients are essential for good health. Black beans are versatile and can be used in many dishes. Try them in salads, soups, stews, or even tacos.
But how do you make your black bean dish if you lack this main ingredient in your pantry? Well, we have prepared the best substitute for black beans in this article! Some of them include chickpeas, kidney beans, and lentils.
What are the 15 Best Substitutes for Black Beans
The best substitutes for black beans are kidney beans, pinto beans, lentils, chickpeas, soybeans, and more. Aside from the best black bean substitute listed below, you can also use mushrooms or tofu for a rich source of protein.
1. Can I Substitute Chickpeas For Black Beans
Chickpeas are great substitutes for black beans. They are cheaper, and healthier, and they have a more flavorful taste. However, chickpeas do not cook like black beans, but they have the same nutritional value and health benefits. It is high in dietary fiber, vitamins B6 and B9, and potassium. If you need some protein and minerals, chickpeas can also provide that!
Though chickpeas have a nutty flavor profile, they can be mixed in any dish because they are neutral and not overpowering. When using this ingredient in your favorite recipes, just soak them in overnight and cook as you do in the recipe.
2. Kidney Beans
Kidney beans are another great alternative to black beans. They are very affordable and easy to find. They are low in fat and calories compared to black beans. This makes them perfect for dieters who want to lose weight. If you decide to make this a black bean substitute, it would be great since it only takes a few minutes to cook compared to black beans.
They are also high in fiber content, which helps prevent constipation. Kidney beans are also high in protein, iron, calcium, phosphorus, potassium, and zinc. In terms of flavor differences, kidney beans have a mild flavor than black beans.
Lentils are small, round seeds that grow in pods. They are high in fiber, protein, and nutrients. They are also gluten-free and suitable for people with celiac disease. This alternative is also low in calories and fats, giving you nothing to worry about when mixing them with pasta, soups, salads, and other vegetarian dishes.
Although there are various lentils you can see in the market, most green lentils give an earthy flavor, while the red and yellow lentils have a nutty flavor. And unlike black beans, lentils only need a few minutes of the cooking process.
4. Can I Substitute Pinto Beans For Black Beans
Pinto beans are also known as white beans. These are often used in Mexican-style cooking, smaller than black beans, and have a smooth texture. They are high in carbohydrates and protein. They are also considered to be healthy and nutritious.
This type of bean is versatile and can be added to many dishes. You can even mix them into meatloaf or burgers. They are also low in sodium, so they are good for those who suffer from hypertension. Regardless of the dish, you plan to cook, pinto beans work well as a substitute in salads, tacos, and more!
5. Can I Substitute Black Soybeans For Black Beans
Black soybeans are also known as dark soybean. They are usually found in Asian cuisine and are commonly used in Chinese food and American Cuisine. They are high in protein, fiber content, and minerals such as manganese, magnesium, copper, phosphorous, and zinc. They are also rich in antioxidants and phytochemicals.
These beans are best when soaked before cooking. Soaking will help reduce their bitterness and increase their digestibility. After soaking, boil them until soft, and then add salt and pepper to enhance their distinct flavor.
6. Can I Substitute Great Northern Beans For Black Beans
Great northern beans are also known as navy beans. They are mostly grown in the Midwest region and are available year-round. The size of these beans varies depending on where they were harvested. Some varieties are larger than others.
The nutrition facts of these beans vary based on how they are processed. For example, dried beans contain fewer nutrients than canned beans. It is recommended to soak them first and then cook them for at least three hours. Then season them with salt and pepper.
7. Riced Cauliflower
Cauliflower is one of the healthiest vegetables out there. It contains plenty of vitamins and minerals like vitamin K, folate, vitamin B1, vitamin B2, vitamin B12, vitamin A, vitamin C, vitamin D, vitamin E, and iron. It is also low in fat content and cholesterol.
Rice cauliflower is a healthier version of regular cauliflower. To make this recipe, simply cut the cauliflower florets off the head of cauliflower and steam it. Once steamed, rinse them and let them dry. Then chop them up and toss them with rice flour. Season them with salt and pepper and bake them at 350 degrees Fahrenheit for 15-20 minutes.
8. Black-Eyed Peas
Black Eyed Peas are popular alternatives for Black Beans because they also yield a dark, or black color in your food or baking. They are readily available and have a similar taste profile.
A cup of cooked white button mushrooms has only 1 gram of carbs, so they’re one of the lowest carb foods available. They’re also high in fiber and contain many nutrients like B vitamins, vitamin D, iron, magnesium, selenium, and zinc.
Tofu has a high protein content, making it a great replacement for black beans. It’s also a versatile ingredient that can be used in many dishes. They are best used in stews and placed in towards the end of the cooking process.
Tempah is a delicious vegan alternative to black beans. It has a mild flavor and a creamy texture, making it perfect for adding to dishes like burritos, tacos, salads, and soups.
12. Dried Beans
Black beans are one of the most popular foods used in Mexican cuisine. They’re often served alongside rice, tortillas, and refried beans. In addition to being delicious, they’re packed with fiber, iron, folate, magnesium, potassium, and zinc.
It’s not just a great meat alternative, but it’s also high in fiber, potassium, vitamin A, B6, C, E, iron, magnesium, phosphorus, zinc, copper, manganese, selenium, thiamin, riboflavin, niacin, pantothenic acid, folate, and omega 3 fatty acids.
14. Sweet Potato
A medium sweet potato has around 100 calories, so it’s not exactly filling. But if you eat one every day, you could lose up to 2 pounds per month. That may not sound like much, but it adds up to 10 pounds in a year!
15. Canned 5 Bean Mix
Canned beans are a great way to add healthy protein and fiber into your diet without having to cook them yourself. They’re often lower in sodium than dried beans, too. If you’re looking for a quick and easy snack, canned beans are perfect!
What is the Flavor of Black Beans
Black beans are known to be one of the most flavorful legumes. It has a rich flavor that goes well with other ingredients. But generally speaking, black beans are creamy with a slightly bitter taste. In addition, there are different types of black beans: dry, canned, cooked, etc. The taste of black beans depends on where they come from. For example, some varieties of black beans are sweeter than others.
Black bean flavor is similar to kidney bean flavor, but it has a more pungent taste. It is often used to add a rich texture to dishes like black bean soup, stews, dips, and casseroles. The flavor is best described as earthy and slightly sweet.
Kidney beans are one of the most popular types of dried beans available today. They are usually sold in cans or jars, although they may also come in bags or boxes. They are inexpensive and easy to prepare.
Are Red Kidney Beans the Same as Black Beans
Red kidney beans are actually not the same as black beans. While both types are legumes, they are different. Black beans are large and flat, whereas red kidney beans are smaller and rounder. Both beans are great sources of protein and fiber content. However, they do differ in some ways.
For instance, red kidney beans are higher in potassium while black beans are lower in that nutrient. Also, black beans are better for your heart health since they are lower in saturated fat content. On the other hand, red kidney beans are better for your digestive system because they are easier to digest.
Frequently Asked Questions
How to choose the perfect substitute for black beans?
If you want to find the right replacement for black beans, consider the following:
- Size – Choose a bean that has a similar texture and color to black beans.
- Flavor Profile – Consider using spices and herbs to enhance the flavor of the replacement.
- Nutrition Facts – Look at the nutritional information and compare it to that of black beans. If possible, look at the amount of sodium per serving.
What Is the Best Substitute for Black Beans in A Salad?
Black beans are often used in salads or side dishes. You can use any type of bean instead. You can either use white beans, chickpeas, pinto beans, or lentils.
What Is the Best Substitute for Black Bans in Soup?
You can use any type of beans in place of black beans. Just be sure to adjust the seasoning accordingly.
What Is the Best Substitute for Black Beans in Enchiladas?
Enchilada sauce is usually made from tomatoes, chili powder, garlic, cumin, and oregano. You can replace black beans with any type of bean variety such as pinto beans, lima beans, or even white beans.