Black beans are nutrient-dense legumes with a mild, earthy flavor and creamy texture. This simple stovetop recipe cooks dried black beans until tender and gives you a practical per-100-gram nutrition estimate for the cooked beans, plus clear guidance on measuring and storing them.
Ingredients
- 1 cup (200 g) dried black beans, picked over and rinsed
- 6 cups (1.4 L) water, plus more if needed
- 1 small yellow onion (about 110 g), peeled and halved
- 2 garlic cloves (about 6 g), lightly crushed
- 1 bay leaf
- 1 teaspoon (5 g) fine salt, or to taste
- 1 tablespoon (15 ml) olive oil, optional
Instructions
- Spread the dried beans on a plate and discard any stones or shriveled beans. Rinse them under cool running water. No soaking is required for this recipe; soaking can shorten the simmer, but it also changes the timing.
- Put the beans in a large saucepan with the water, onion, garlic, bay leaf and optional olive oil. Bring to a boil over medium-high heat. Leave the pot uncovered during this initial boil and skim off any foam if you like.
- Reduce the heat to maintain a gentle simmer, partially cover the pan, and cook for about 60 to 75 minutes. Stir occasionally and add hot water if the beans are no longer covered. Start checking at 60 minutes; cooking time varies with the age of the beans. They are ready when creamy inside and easily mashed between your fingers, with no hard or chalky center.
- Stir in the salt once the beans are nearly tender, then simmer for 5 to 10 minutes more. If they are still firm, continue simmering and check every 10 minutes. Remove the onion halves, garlic and bay leaf. For a thick, flavorful cooking liquid, let the beans sit in it for 10 minutes before serving or draining.
- For a nutrition estimate per 100 g, drain the cooked beans well and weigh them on a kitchen scale. The quantity of dried beans typically yields about 450 to 500 g cooked and drained, but yield varies. Divide the nutrition for the entire cooked batch by its final weight, then multiply by 100 for the most accurate estimate for your batch.
Tips
- Use a kitchen scale for a true 100 g portion. A cup measure is convenient, but bean size, packing and moisture make its weight less consistent.
- Salt does not need to be withheld until the end. Adding it late here gives an easy-to-adjust result; if you salt earlier, the beans can still cook normally. Avoid adding acidic ingredients such as tomatoes or vinegar until the beans are tender, since acid can slow softening.
- If you want to soak the beans, cover them with plenty of water and refrigerate for 8 to 12 hours. Drain and rinse, then cook in fresh water; begin checking after about 35 minutes. The recipe’s total time will be longer if you include soaking.
- For a more exact nutrition calculation, use the nutrition label for your dried beans and account for the drained cooked yield. Salt and optional oil affect the final figures, while discarded cooking liquid can carry away some dissolved nutrients.
Serving Suggestions
Serve the beans warm as a side dish, spoon them over rice, or use them in tacos, burrito bowls, soups and salads. Their mild flavor pairs well with lime, cilantro, cumin, chili, avocado and sautéed peppers. For a simple bowl, add a little of the cooking liquid so the beans stay moist, then finish with lime juice and chopped herbs.
If you are tracking a 100 g serving, note whether your reference refers to cooked, drained beans or beans with liquid. Those are not interchangeable measurements: the liquid changes the weight, and canned beans can also differ in salt and moisture. Nutrition databases commonly list cooked black beans per 100 g, but values vary with preparation and source.
Variations
For a smoky version, add ½ teaspoon (1 g) ground cumin and ½ teaspoon (1 g) smoked paprika with the salt. For a more aromatic pot, add ½ teaspoon (1 g) dried oregano or a small piece of orange peel while simmering, removing the peel before serving. These seasonings change flavor but have little effect on the bean portion’s basic nutrition estimate.
To use canned beans instead, drain and rinse two 15-ounce (425 g) cans. Warm them with ½ cup (120 ml) water, the onion, garlic, bay leaf and seasonings for about 10 minutes; the beans are already cooked, so this is a warming step rather than a long simmer. Check the can’s label for its own 100 g nutrition values, especially sodium, since brands and packing liquids vary.
Storage and Reheating
Refrigerate cooked beans in a covered, shallow container within 2 hours of cooking. They keep for 3 to 4 days in the refrigerator. Store them with a little cooking liquid to help prevent drying. For longer storage, freeze in airtight containers for up to 3 months for best quality; thaw overnight in the refrigerator or reheat from frozen with a splash of water.
Reheat only the portion you plan to eat, on the stovetop over medium-low heat or in the microwave, stirring as needed and adding water if dry. Leftovers should reach 165°F (74°C) throughout when checked with a food thermometer. Do not leave cooked beans at room temperature for more than 2 hours, or more than 1 hour when the temperature is above 90°F (32°C).
Frequently Asked Questions
What are the nutrition facts for black beans per 100 g?
Cooked, drained black beans commonly provide roughly 130 to 140 calories, about 8 to 9 g protein, 23 to 25 g carbohydrates, around 8 to 9 g fiber and less than 1 g fat per 100 g. Exact amounts vary by database, bean variety, cooking method and how thoroughly the beans are drained. Use the package or a reputable nutrition database if you need a specific value.
Are the numbers for cooked or dried black beans?
The figures above refer to cooked, drained beans. Dried beans have much more energy and nutrients per 100 g because they have not absorbed cooking water. Check that a nutrition entry says “cooked” or “boiled” before comparing it with a weighed serving from this recipe.
How much does 100 g of cooked black beans look like?
It is approximately a little over ½ cup, though the exact volume depends on bean size and how they are drained. Weighing is the reliable method when you need a 100 g portion.
Can I cook black beans without soaking them?
Yes. This recipe starts with unsoaked dried beans and simmers them until tender. Older beans may take longer, so judge doneness by texture rather than relying only on the clock. Soaking is optional, not a requirement.
Why are my black beans still hard after an hour?
They may be old, the simmer may be too low, or acidic ingredients may have been added early. Keep the beans covered with water and simmer gently until tender, adding hot water as needed. If the water is very hard, filtered water may help, but don’t add baking soda unless you are comfortable with a softer, less intact texture.
Do canned black beans have the same nutrition facts?
Not necessarily. Canned beans are cooked and may contain added salt, and their drained weight and moisture differ by product. Compare labels on the same basis—per 100 g drained, if available—and rinse them if you want to reduce surface sodium.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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