How to cook black beans from scratch using a pressure cooker or a stove top. Exploring Black Beans nutritional benefits & reducing those pesky side effects!
While growing up, I was confused by beans and their reputation. As a young girl, I loved them!
Being the first grandchild, I was spoiled by my grandparents. Sitting around their dining-room table, I was given bowls of warming Hungarian Bean soup served with dollops of sour cream. After I finished licking each bowl clean, I would get another and then another. Once I had declared that I was too full for any more, with her hands on her two hips, my grandma would demand in broken English “You don’t like my cooking!?“.
On other weekends, baked beans were opened around a campfire and served for dinner with freshly baked damper, an Indigenous Australian bread. The sounds of the wild and the smell of smoke intoxicated me with happiness. I loved beans, they were delicious and I associated eating them with happier moments.
On the other hand, at school beans were known to be something more unpleasant. The children on the schoolyard would chime joyfully “beans, beans, the more you eat, the more you fart!” For lunch, I wilfully ate my Vegemite and cheese sandwich in an attempt to fit in. I didn’t like to be called stinky.
After growing up and realising that it’s okay to eat beans (and to fart sometimes), I attempted to recreate some of my favourite childhood dishes. To say I failed miserably is an understatement.
The beans never seemed to cook thoroughly. They were too tough to eat and the beans caused some of the side effects the school kids had warned me off. I eventually gave up assuming that my grandmother was some kind of magical bean-cooking angel. Since then, although I can confirm that she is indeed an angel, she isn’t the magical-bean cooking kind.
There isn’t a magic trick to cooking beans, just a few simple tricks that I’m looking forward to sharing with you all!
Just like when I was younger, I’ve learned to love beans all over again. Only this time, I don’t eat them alone in secret! 😉
Black Bean Benefits:
MAINTAIN BONE HEALTH | Despite having the highest consumption of dairy than any other country, by age 65, as much as 75% of the American population has evidence of calcium deficiency conditions such as osteoarthritis and osteoporosis. Research indicates that because dairy products are heavily refined, the calcium found in diary tends to deposit on the soft tissue, as opposed to entering the skeleton.
Although Black Beans contain higher calcium than milk, it also contains magnesium, a mineral recognised for calcium absorption. In one human study, calcium and vitamin D were abundantly supplied whereby all subjects (except one) became calcium-deficient. When magnesium was reintroduced, the calcium levels rose dramatically.
HIGH IN PROTEIN | Protein is required to build and repair body tissue, bones, skin, it aids in the production of hormones and brain function. Unbeknownst to many, 250g of black beans provides roughly 22g of protein, the same amount as a 100g piece of beef, and double the amount of iron.
Some people struggle to digest Black Beans well and experience flatulence, cramping or loose stools. In many cases, this is due to poor preparation. To reduce some of these side effects, you need to prepare and soak your beans thoroughly as explained below in more detail.
Ensure you soak your black beans overnight or for a minimum of 8 to 12 hours. Soaking all legumes improves digestibility because it starts the legume’s sprouting process,. This is known to break down the physic acid, trusaccgirudes and gas-causing enzymes.
It’s also important to remember not to brine or salt your beans until after they have finished cooking as they can become hard and tough.
1. Soak the black beans overnight or for a minimum of 8 hours.
2. Rinse;
3. Place the black beans in a pot and bring to a gentle simmer for 1 hour and 30 minutes.
I haven’t found a difference in taste or texture when preparing black beans with a pressure cooker or stove top. If you want to cook black beans fast, my preference is the pressure cooker.
Not many recipes provide the measurements for dry beans as part of their recipes. I frequently use the ration of 3/4 cup of dry black beans as a 1.5 can equivalent for most recipes and it works perfectly!
How To Cook Black Beans From Scratch
Ingredients:
- 3/4 cup black beans
Instructions:
Soak
- Completely submerge the beans in water and soak for a minimum 8-12 hours. If you can and time permits, change the water a couple of times.
- When you're ready to cook, drain and rinse the black beans well.
How To Cook Black Beans On Stove Top
- Pour the black beans in a medium-sized pot and cover with water by 2 to 3cm. Bring to a gentle simmer and cook for roughly 1 to 1 ½ hours until the beans are well cooked. (Add more water if required). Drain and season with salt.
How To Cook Black Beans with a Pressure Cooker
- Pour the black beans into the pressure cooker and cover with water by 2 to 3cm, or to reach the "minimum line". Place the settings on High Pressure for 20 minutes, pressure release normal.Drain and season with salt.
Video
Regtop, H. Is magnesium a grossly neglected mineral? International Clinical Nutrition Review 3: pp. 18-19
Pitchford, P. Healing with Whole Foods, 3rd Edition. pp. 9, 218, 512
(2002) Consumption of Black Beans and Navy Beans (Phaseolus vulgaris) Reduced Azoxymethane-Induced Colon Cancer in Rats, Nutrition and Cancer, 44:1, 60-65,
HAVE YOU PREPARED THIS RECIPE?
Let me know in the comments section below, or by tagging #CuratedLifeKitchen on Instagram! 🙂
Hey There, I’m Kylie. My passion is plant-based recipes and I want to help you create something gorgeous!
I believe in taking a slow approach to food – to eat locally, seasonally and consciously.
When I’m not taking photos, you can find me wandering the coastal paths of South-East Australia.
Lohas says
Thanks for the tips on how to cook black beans. I love black beans and they are so good for you. My favorite is black bean brownies.
Kylie (Author) says
Thanks so much Lohas! I haven’t tried Black Bean Brownies yet, I’ll have to give them a try! 🙂
Lavern says
Yummy, this seems like a fantastic recipe to try. Who knew homemade beans could be so easy and fast to make?
Kylie (Author) says
Thanks so much Lavern, I hope you enjoy it! 🙂
Surekha says
I really love black beans, they taste great but I never knew it was this nutritious! Thanks so much for sharing the information.😊
Kylie (Author) says
My pleasure, I’m so glad you found the post useful Surekha! 🙂
Chad says
I love beans in general but honestly, I’ve never had black beans before! I wonder how it would taste like? I will try to cook these for sure. Thank you.
Kylie (Author) says
Thanks Chad – I would describe the flavour as earthy with a hint of natural sweetness! I hope you enjoy them! 🙂
Jackline says
Black beans is so beneficial! Thanks for this informative post, I will definitely try this recipe!
Kylie (Author) says
My pleasure, please let me know how it turns out! 🙂
Emily Fata says
Oh my gosh, I love making black beans! I’d love to make some more (trying the different cooking methods) before the end of the summer. So delicious!
Kylie (Author) says
Thanks so much Emily, I’m so glad. I would love to hear how they turn out! 🙂
Lani says
I’ve never considered cooking black beans manually. I only used canned black beans but maybe I’ll try if I struggle to find the canned products.
Kylie (Author) says
Good Luck! I guarantee that if you try cook them from scratch you won’t buy canned again! The texture and flavours are incredible! 🙂
Kathleen Cregg says
I’ve never really liked black beans, but maybe I’ve never had them served and prepared properly! I’ll try this and report back!
Kylie (Author) says
Good luck and please let me know how it goes! 🙂
Deborah says
I struggle with digestion of black beans. Thank you for the tips, I’m definitely going to try this!
Kylie (Author) says
My pleasure Deborah! Happy cooking! 🙂
Carol Cassara says
Cooking beans has always been a challenge for me which is why I buy the canned ones. I think these are awesome tips for people who would like to cook black beans from scratch! Thanks for the nutrition facts as well.
Kylie (Author) says
Thanks so much Carol! I’m glad you enjoyed the post!
Sundeep says
We use to cook brown beans at our home once in a week. They were the canned beans and not the dried version though.
This recipe is new to me and I’d love to try this tomorrow. Thanks for sharing the recipe!
Louise says
I don’t think I’ve ever had black beans before! I might have to give them a try 🙂
Louise x
Tushar says
Very simple and straightforward recipe and it helps to know the exact steps to follow! Thanks so much! 🙂
Jesse Weaver says
I love how simple this is to prepare, who would have thought? They turned out perfectly – every single time!
Thanks so much Kylie! x
Kylie - Curated Life Studio says
I know, right!? I was so reluctant when I first prepared dried beans, but couldn’t believe how easy it was!
Courtney F says
Haha! Kids use to sing the same song when I was a child! We eat beans regularly and absolutely love how EASY this is to prepare. It works perfectly with so many of our favourite recipes.
Kylie - Curated Life Studio says
That makes me so happy to hear Courtney! I’ve especially loved it with my Vegetarian Chilli Con Carne and Black Bean Soup recipe!
Zora Treutel says
I honestly never thought to make black beans from scratch but after hearing about BPA in canned food, I decided to give it a try. Who knew it could be so delicious? I’m never going back to tinned beans again! I would love to see a few other How To videos on your site?
Kylie - Curated Life Studio says
Yes, it was certainly a defining moment which influenced me to cook my beans from scratch! I was completely blown away by the research. Although The Australian Government has listed BPA safe for human consumption, I question what this exposure has over the body during our lifetime. Secondly, why take the risk when you can easily prepare them yourself?
Georgette O'Keefe says
I tried making your black bean soup with dried black beans instead of canned – where has this recipe been my whole life? It was sensational. It took a little bit of time on the stove so I love how you included the pressure cooker alternative.
Much love from the UK.
Kylie - Curated Life Studio says
Wow, I’m so happy to hear that, Georgette! Pressure Cookers certainly are a time saver aren’t they? 🙂
Stella Hicks says
I’ve tried preparing this recipe on the stove top (love it) but I don’t always have the time. Can you prepare it using an Instant Pot?
Kylie - Curated Life Studio says
Yes, this recipe works perfectly in under 20 minutes using a pressure cooker. If you check under the recipe instructions, there are step-by-step guide on how to cook black beans using a pressure cooker (or instant pot)! Good luck! 🙂
Trisha B says
Can the same method be used for other beans as well? (esp. pressure cooker?)
Thanks in advance
Kylie - Curated Life Studio says
Thanks so much for your comment Trisha. I’ve used the same method for Red Kidney beans and it worked well!
If you try any others, please let me know how it turns out. 🙂
Elouise Carter says
I would be completely lost with this reicpe if it wasn’t for your beautiful video – so thorough and relaxing. Thank you so much!
(Would love to see more videos on your channel?)
Kylie - Curated Life Studio says
I’m so happy to hear that, Elouise! I promise, I’ve definitely got more videos I’m working on in the background! Watch this space! 🙂
Abigayle says
This was such an informative post – I didn’t realise black beans were so healthy for you? Thanks for sharing.
Kylie - Curated Life Studio says
My absolute pleasure, Abigayle. I’m so glad you loved it!
Max says
I cook mine pretty much the same. No salt, no seasoning – I use the instant pot using your pressure cooker instructions and they turn out perfect!
Kylie - Curated Life Studio says
Wow, Thanks so much for sharing Max! I’m so glad this recipe works out perfectly for you!
Caitlyn says
I always avoid cooking beans because they give me gas and stomach upsets – I tried your version (soaking, rinse and cook) and guess what? nothing!
Kylie - Curated Life Studio says
That makes me so happy to hear, Caitlyn! It is commonly known that beans can cause flatulence if not soaked beforehand because of the oligosaccharides. (Another tip which could be helpful is to add a bay-leaf when you’re cooking the beans) x
Thanks for stopping by! 🙂
Rafael says
I love how your post is just a simple dry black beans for a can equivalent. Simple, easy, straight to the point. I love it!
Kylie - Curated Life Studio says
I know, there can be so many long-drawn out recipes out there! So glad you love how easy these black beans are to prepare! 🙂 x
Jayson D says
I’ve been following your blog for a while, it might just be a coinscidence, but is Cookie and Kate copying your posts? It seems like every post you’ve published she’s replicated a few months later.
Kylie - Curated Life Studio says
I like to give people the benefit of the doubt but there has been a number of times which have made me question the originality of her work.
Keeping that in mind, it can be difficult – there are so many recipes out there. It’s not like they’re owned by anyone, right? So there are bound to be similarities from time to time.
If not, you know what they say? Imitation is the sincerest form of flattery. 🙂 Thanks, Jayson. x
Annabelle says
I’ve been preparing beans for years but this is one of the BEST recipes I’ve found *yet* (And thank goodness for the simple steps) Thanks for sharing! x
Kylie - Curated Life Studio says
Haha! I’m so glad you love it, Annabelle! My pleasure! 🙂
Colin says
I’ve never been a huge fan of beans but I gave this recipe a try – and wow, it didn’t disappoint. I will certainly make this recipe again.
Kylie - Curated Life Studio says
I’m so happy to hear that Colin – happy cooking!
Marshal says
I’ve tried a few different recipes – out of the few I’ve tried, this has been the BEST. Thanks.
Kylie - Curated Life Studio says
I’m chuffed! Thanks so much Marshal. 🙂
Piper S says
This was the first time I’ve ever cooked black beans after soaking them and it made such a huge difference. They were delicious in my famous homemade burritos. Thanks!
Kylie - Curated Life Studio says
I’m super jealous – your burritos sound amazing! So glad you loved the recipe. x
Meghan Mathews says
I tried this recipe using the instant pot – they were FAST! Who knew you could make dried black beans so quickly?
Kylie - Curated Life Studio says
I totally agree, Meghan – who has time for long-winded ingredients lists right? Thanks for stopping by 🙂
Elisha Calhoun says
Wow! Wow! WOOOWWW! After trying this, I’m never using canned black beans AGAIN!
Kylie - Curated Life Studio says
Haha! Thanks so much for your enthusiasm Elisha – you’ve made my day! 🙂
Joy V says
You had me at the ingredients list – do you know how difficult it is to find a recipe for cooking dried beans without salt?
Kylie - Curated Life Studio says
I think it makes the recipe healthier without salt and offers a bit more diversity to experiment. Besides, black beans are so delicious on their own, they don’t really need much salt anyway. Thanks for your comment, Joy.