#dietforasmallplanet — Public Fediverse posts

#BlackBeans vs. #PintoBeans: Nutrition Experts Reveal Which Is Healthier

Both beans are healthy, but they offer different key nutrients including antioxidants, potassium, and more.

By Melissa Kravitz Hoeffner
Published on October 29, 2025

Key Takeaways:

- Both black beans and pinto beans are nutrient-dense and support overall health. Each provides #PlantBasedProtein, fiber, folate, potassium, and antioxidants that can help lower the risk of heart disease, diabetes, and obesity.

- Black beans stand out for their antioxidant and gut health benefits. Their dark pigment is rich in #anthocyanins and phenolic compounds that help regulate blood sugar, reduce inflammation, and promote healthy gut bacteria.

- Pinto beans edge ahead in mineral content and heart health support. They contain more potassium, #calcium, and #folate than black beans, which can help manage blood pressure and protect the heart and kidneys—making both beans valuable for different health goals."

https://www.realsimple.com/black-beans-vs-pinto-beans-11838179

#SolarPunkSunday #Vegan #Beans #DietForASmallPlanet

Have some canned #BlackBeans on hand? Try this out (or one can soak beans overnight)...

Best Black Beans

Submitted by Cameron
Updated on March 10, 2026

"This black beans recipe is ready in just 15 minutes! With a can of black beans, onion, and garlic from your pantry, plus some chopped fresh cilantro, this quick and easy side dish is a no-brainer when you're short on time. Pairs well with any Mexican or Cuban meal.

Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins
Servings: 4

Ingredients

1 (16 ounce) can black beans, undrained
1 small onion, chopped
1 clove garlic, chopped
1 tablespoon chopped fresh cilantro
¼ teaspoon cayenne pepper
salt to taste


Directions

1. Gather all ingredients.
2. Combine beans, onion, and garlic in a medium saucepan; bring to a boil.
3. Reduce heat to medium-low. Stir in cilantro, cayenne, and salt. Simmer for 5 minutes.
4. Remove from pot, sprinkle with cilantro, and serve.


How to Season Black Beans

These black beans are simply seasoned with garlic, salt, and cayenne pepper for a hint of heat. Of course, it's incredibly easy to customize this basic recipe by incorporating your favorite flavorful ingredients. Try adding:

· Jalapeño
· Cumin
· Paprika
· Lime juice
· Chili powder
· Bay leaves "

Source:
https://www.allrecipes.com/recipe/63113/best-black-beans/

#SolarPunkSunday #VeganRecipes
#BlackBeanRecipes #EasyRecipes #EatingOnABudget
#DietForASmallPlanet #AllRecipes

Vegan Black Beans

By Sophia DeSantis, 2025

"I make this Vegan Black Beans recipe with dried beans, red onion, bell peppers, and garlic for a hearty dish. It simmers on the stove for about an hour, allowing the flavors to deepen with seasonings and herbs. This nourishing meal is perfect to serve any time of the day for my family.


Ingredients [for cooking on a stovetop]:

▢ 1 pound dried black beans , about 2 cups (soak overnight, see note in link)
▢ 1 cup chopped red onion
▢ 1 cup chopped red pepper
▢ 4 garlic cloves , finely chopped
▢ Drizzle of oil or broth to sauté
▢ 4-5 cups broth (see note)
▢ ½ cup red wine , sub more broth if you don’t have or want
▢ 2 teaspoons balsamic vinegar
▢ 1 tablespoon dried oregano
▢ 1 teaspoon smoked paprika
▢ 1 teaspoon sea salt
▢ ½ teaspoon ground black pepper

For cooking in the Instant Pot:
▢ Only use 3 cups broth

For cooking in the crock pot:
▢ Up broth to 5-6 cups

Instructions

▢ Sauté onion, pepper and garlic with drizzle of oil or broth until softened.
▢ Add the rest of the ingredients and bring to a rapid boil. About 10 minutes.
▢ Cover, reduce to a simmer and cook for about an hour. Check for desired done texture preference along the way.
▢ Serve however you want! These thicken as they sit, and get thicker in the fridge. They are even more flavorful the next day!

To cook in the Instant Pot:

▢ Use the sauté setting to sauté the onions, peppers and garlic, or sauté on the stove.
▢ Add the rest of the ingredients and cook on manual with the valve on the seal setting for 30 minutes.
▢ Allow pressure to naturally release for 15-20 minutes.
▢ Turn the valve to vent to finish releasing pressure.

To cook in the crock pot:

▢ Sauté the onions, peppers and garlic on the stove.
▢ Add them to the crock pot along with the rest of the ingredients.
▢ Cook on high for 3-4 hours or on low for 6-8. Check at 3 or 6 hours for doneness and add more broth if needed. You want the liquid to cover the beans so they don’t burn.


Variations

While I love the this black beans recipe as it is, I sometimes switch things up with these variations:

Make It Spicy: For more heat, I add some crushed red pepper or 1/8 (or more) teaspoon of cayenne pepper to the spice mixture. You could also add in 1-2 diced jalapenos (seeded would be milder, not seeded would be spicier) into the veggie mixture and sauté them together.

Cuban Style: For this version, I add 1 bay leaf while cooking (remove before serving), and I also stir in 1 tablespoon of ground cumin and 1 teaspoon of dried thyme along with the other spices.

#RefriedBeans: These beans taste great whole, but they can also be made into refried beans if you like! To do this, reduce the broth to 3-4 cups for a thicker consistency, and then after cooking, blend or mash the beans with an immersion blender until smooth.

Read more:
https://pickyeaterblog.com/vegan-black-beans/

#SolarPunkSunday #VeganRecipes #Vegan #BlackBeanRecipes
#EatingOnABudget #DietForASmallPlanet

Mixed Bean Salad (from “The Book of Antipasti”)

2/3 cup dried cannellini beans, soaked overnight and drained
2/3 cup dried black-eyed peas, soaked overnight and drained
2/3 cup dried lima beans, soaked overnight and drained
1 small onion, chopped
2 tablespoons chopped oregano or 2 teaspoons dried leaf oregano
1 tablespoon chopped Italian parsley
Italian parsley sprig to garnish

Dressing:
¼ cup extra virgin olive oil
2 tablespoons red wine vinegar (one can substitute red wine mixed with apple cider vinegar, or just use cider vinegar)
2 garlic cloves, crushed
Salt and freshly ground pepper

"Place beans in separate pans. Cover with cold water, bring to a boil and boil briskly 10 minutes, then reduce heat and simmer, covered, about 1 hour until just tender. Drain, rise briefly under cold running water, then drain and transfer to a serving dish.

To make dressing, mix all ingredients together in a jar with a tight-fitting lid. Add onion and dressing to beans while they are warm. Stir and cool to room temperature. Cover and chill until served. Just before serving, stir in oregano and parsley and adjust seasoning. Garnish with Italian parsley sprig.

Makes 6 servings."

https://archive.org/details/bookofantipasti0000ruth
#DietForASmallPlanet #SolarPunkSunday #VeganRecipes #VegetarianRecipes #BeanSalad

Black Bean Salad with Black-Eyed Peas

December 29, 2021 — last updated December 7, 2024 by Kalyn Denny

"Ingredients:

one 15 oz. can black beans
one 15 oz. can black-eyed peas (see notes)
1 red bell pepper, chopped into pieces the same size as beans
1 green bell pepper, chopped into pieces the same size as beans
1 small red onion, chopped into pieces the same size as beans
1 bunch cilantro, chopped (see notes)
salt and fresh ground black pepper to taste

Dressing Ingredients:

1 tsp. Spike seasoning or other all-purpose seasoning blend
1 tsp. ground cumin
1 tsp. ground Ancho chile pepper (see notes)
3 T fresh lime juice
2 T white balsamic vinegar (see notes)
6 T olive oil
salt and fresh ground black pepper to taste

Instructions

Cook frozen black-eyed peas if that's what you're using.
For canned beans, simply drain black beans and black-eyed peas into a colander placed in the sink, rinse with cold water until no more foam appears, then let beans drain at least 5 minutes.
While beans drain, put Spike seasoning, ground cumin, and ground Ancho chili pepper in a small bowl, then add lime juice and white balsamic vinegar and stir to combine. Whisk in the olive oil until dressing ingredients are well combined.
Remove drained beans from colander (blot dry with paper towel if they still seem wet) and put them in a bowl large enough to hold all the salad.
Mix 1/4 cup of dressing mixture into the beans and let them marinate while you chop the peppers, onions, and cilantro.
Chop red and green bell pepper and red onion into small pieces about the size of beans.
I cut off the stem and bottom end of the peppers, cut out the seeds, then cut a slit down one side of the pepper and flatten it out for an easy way to cut small pieces like this.
Wash cilantro (or green onions) and spin dry in salad spinner or dry with paper towels if needed, then chop cilantro (or slice green onions.)
Add chopped peppers and red onion to the beans.
Then stir in chopped cilantro or sliced green onion.
Add additional dressing until the salad is as moist as you’d like it. (You might not need all the dressing, but save it to re-moisten any leftover salad after it’s been refrigerated.)
Season with salt and fresh ground black pepper to taste, and serve.
The salad can also be made ahead and chilled before serving.

Notes

If you prefer to use frozen black-eyed peas for a firmer texture, just cook them according to package directions.

I used my fresh-frozen lime juice.

Cilantro is definitely optional, replace with sliced green onion or simply omit.

I love the flavor of ground Ancho chile, but use any chili powder or ground chile you have on hand that's not too spicy.

You can use white wine vinegar with a pinch of sweetener if you don't have white balsamic vinegar."

Read more:
https://kalynskitchen.com/recipe-for-southwestern-bean-salad-with/

#BeanSalad #VeganRecipes #BlackBeans #BlackBeanRecipes #DietForASmallPlanet #SolarPunkSunday