With these canned black beans, you can make dinner in just 5 minutes on a stressful or busy day. How To Cook Canned Black Beans. These beans are pretty good, but you need to give them a little touch of spices and veggies to make them more delicious. It’s vegan, gluten-free, rich in plant-based protein, and works perfectly as a main or side dish.  

Black beans are the simplest and delicious meal combined with unique ingredients and seasonings. If you eat plain black beans, it will be pretty bland and boring. Follow our simple recipe idea to make your dish yummy! 

See, Gluten-Free Vegan Shopping List, and Vegan Pantry Staples.

overlay of saucepan with black beans

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Canned Black Beans Health Benefits


Canned black beans are already cooked black beans available to buy in a convenient can. Canned black beans are a go-to variation for those who do not have the time to cook dried black beans from the beginning. Black beans are very popular in Latin American cuisine, and every vegetarian loves them.


Many people might wonder whether or not canned black beans are healthy or not. Well, they are very beneficial and have extraordinary health benefits; here are some of the health benefits that you must know of canned black beans, See Are Canned Foods Bad For You?

types of canned black beans on wooden background

Good Source of Plant-Based Protein


Black beans have a great role in vegetarian diets because of their high plant-based protein. They are one of the few plant-based sources of protein that contains the necessary amino acid lysine. Plant-based protein is very similar to the usual protein from meat, so it is a very great choice for vegetarians. See 10 Best Vegan Protein Sources You Should Be Eating.


Helps You Lose Weight


Black beans are packed with many amounts of fiber and protein, which can help us lose weight by decreasing our appetite. Also, the fiber of black beans is soluble; they swell into a gel-like substance in our digestive system when they come into contact with water. 


Research shows that soluble fiber makes our stomach digest its contents slowly, meaning we have less hunger. And less hunger leads to less food intake, thus assisting us with weight loss.


Can Manage Blood Sugar Levels


The low glycemic index or GI and high fiber content of black beans are great for people with high blood sugar levels. Because of low GI, black beans do not increase the blood sugar levels in our bodies. Even though carb-containing foods have high amounts of GI in them, black beans are different. Also see, The best foods to lower and regulate blood sugar.


Decreases Heart Diseases Risk


Many studies have found that black beans can decrease blood pressure and cholesterol levels. Because of the decrease in blood pressure and cholesterol levels, we will have less risk of heart disease. 


Manages Diabetes


Individuals with type 1 diabetes have lower blood glucose levels when consuming high-fiber diets, including black beans. Also, people with type 2 diabetes have improved insulin, lipids, and blood sugar levels. Only 172 grams of cooked black beans have around 15 grams of fiber, so it is a great choice for high fiber diets.


Do I Need to Rinse the Canned Black Beans? 


I would recommend not to rinse the black beans; instead, you can drain them before cooking. Start straining the beans with a strainer, and you will be ready to cook them. I also recommend that you purchase canned black beans with no added salt on the label.


If you purchase already seasoned black beans, then strain the liquid in the can because it contains the spices for your dish. Simply add the entire contents from the can into your saucepan, and you are ready to cook.   

canned black beans ingredients

Canned Black Beans Ingredients

Canned Black beans – you would be amazing if canned blacked beans are not only in regular aluminum cans but you can find canned black beans in glass jars, tetra paks, BPA-Free cans, pouches. I prefer to get canned ones with only black beans and water as the ingredients.

Olive Oil – I use either olive oil or avocado oil, you can use whatever oil you prefer to cook with.

Onion, Green Onion, Garlic – these make an amazing flavor combination when cooked in the same dish.

Italian Seasoning – this is a combination of oregano, basil, thyme, parsley that will make your beans taste amazing. You can make Homemade Italian Seasoning or substitute it with Adobo Seasoning. 

Scroll down to the recipe card for the full ingredients and Instructions

sauteed vegetables for canned black beans in saucepan

How To Cook Canned Black Beans?

  1.  Heat oil in a medium saucepan over medium heat, add onion, and saute until soft, about 2 minutes. Stir in green onion, garlic, Italian seasoning and cook for one minute.
  2. Stir in green onion, garlic, Italian seasoning and cook for one minute.
  3. Add the black beans and salt and cook for about 3 minutes.


Can I Freeze Black Beans? 


You can always cook a batch of black beans and store the leftover beans in the refrigerator later. But if you got so many leftovers, you can put them in the freezer-safe container for up to 6 months. Avoid putting cans of beans in the freezer as metal cans are not freezer safe.  

Avoid Over Salt to Your Beans

To make the canned black beans more delicious and flavorful, you may want to add some spices of your choice. Don’t make the common mistake of adding too much salt to your beans. Since beans already have a good amount of sodium, extra salt is not required. Instead, you can focus on adding spices to the beans, making the dish more flavorful. 


The spices of the bean will differ depending on the way you are cooking. To make a Mexican-style dish, you can add cumin, smoked paprika, onion, and tomato with the beans. If you want, you can cook the beans with olive oil, garlic, rosemary, and red pepper flakes to get spicy, delicious beans. There are many ways to cook beans as they are neutral in taste.  

How to Serve Black Beans?


  • Prepare black beans with tomatoes using 1 can of tomatoes with some green chilies in the recipe when adding the beans. 
  • Add delicious 1 cup sweet yellow corn in the pot when adding the black beans.  
  • Make spicy black beans by adding ¼ teaspoon cayenne pepper with ¼ chopped jalapenos. 
  • You can use black beans alongside Mexican rice, corn salsa, casserole, cilantro-lime rice, and Roasted Vegetables
  • You can also use black beans as filling with tacos, salad, wrap, and Quesadillas. 

Additional Tips and Tricks


  • Do not store the leftover black beans after opening from the can, as it will ruin the beans. That is why always discard the can because it will no longer keep the beans fresh inside. 
  • Canned black beans do not need to be soaked before cooking. 
  • Dried black beans need to be soaked for some time before cooking. That is why even though they are the same, they are not! Never mix the canned beans and dried beans together and expect them to cook at the same time. 

Other Vegan Black Bean Recipes

  1. Black Bean Butternut Squash Stew
  2. Black Bean Burritos
  3. Vegan Black Bean Millet Salad
  4. Vegan Black Bean Burgers
  5. Black Bean Enchiladas
canned black beans in brown bowl on brown background

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(Per serving)
  • Energy: 162 kcal / 677 kJ
  • Fat: 8.2 g
  • Protein: 5.8 g
  • Carbs: 18.1 g

Cook Time



  1. Heat oil in a medium saucepan over medium heat, add onion, and saute until soft, about 2 minutes. Stir in green onion, garlic, Italian seasoning and cook for one minute.
  2. Stir in green onion, garlic, Italian seasoning and cook for one minute.
  3. Add the black beans and salt and cook for about 3 minutes.
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.