Black beans, like most legumes, are rich in protein and fiber. They’re dark colored due to colorful chemicals called anthocyanins. They’re good antioxidants. The darker the bean, the more anthocyanin and the healthier they are.
Black beans are usually made into hamburger-like patties, which have a similar texture to the ground beef.
Black beans are also eaten as is, especially in Mexican meals. If you buy them canned, you can drain the liquid and save it for later use or simmer the beans with a ready-made sauce. They’re gluten-free, of course, as are all legumes.
One-half cup of black beans contain 114 kilocalories of energy, 7.6 grams of protein, less than a gram of fat, 20.4 grams of carbohydrates, 7.5 grams of fiber, 23 milligrams of calcium and 1.8 milligrams of iron. They also provide magnesium, phosphorus, potassium, zinc, and some B vitamins.