When you’re following a plant-based diet, recipes are bound to come up that include black beans. While they’re relatively easy to find, you may realize that you don’t have any in your pantry and don’t have time to stock up. It’s also entirely possible that you dislike them and want to swap them out. This post covers the 21 best substitutes for black beans, allowing you to replace them regardless of reason!
Table of Contents
What are black beans?
Black beans are a common type of small, shiny bean that are very dense, hearty, and meaty. They truly make an excellent plant-based protein in recipes, filling you up with fiber while giving you rich flavors.
How are black beans used?
These beans are some of the most versatile around, making them a popular choice in a variety of cuisines. Here’s a look at how they are most often used:
- Soups: Black beans are spectacular in soups because they soak up the flavors of your seasonings and other ingredients. This Black Bean Soup Made Vegan and Vegan Chili recipes are divine!
- Ingredient: Black beans may be one of the ingredients listed in a recipe you’re following for stews, burritos, salads, dips, or spreads.
- Burgers: Since they have such a meaty quality, black beans are a fantastic way to beef up a veggie burger without using any actual beef. Here is the best Black Bean Veggie Burger recipe!
Nutrition For Mental Health
One cup of cooked black beans has 227 calories. It contains 15g of protein, 1g of fat, 41g of carbohydrates, and 15g of fiber. Black beans are rich in antioxidants, folate, copper, thiamine, manganese, magnesium, and iron. They are also a good source of phosphorus and potassium.
A meta-analysis found that people with depression have lower dietary intake of folate as well as lower serum levels of folate compared to individuals without depression.
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The List: 21 Best Black Bean Substitutes
No black beans? No problem! These substitutes for black beans can fill in for them in your recipes, saving you a trip to the store. And, of course, if you’re looking for a black bean replacement because you simply don’t like them, this list will help you out.
- Black-Eyed Peas: While black-eyed peas only have a spot of black on them, their visual difference may be the most noticeable. Otherwise, they have an earthy taste that can step in for black beans.
- Pinto Beans: Pinto beans are another marvelous choice as they have a similar texture and flavor. You can make this swap with ease for your soups and stews as well as any Mexican dishes.
- Kidney Beans: Kidney beans have a bit of a different texture and a bigger flavor. They’ll be a nice replacement for black beans in stews, chili, or even your bean salads.
- Red Beans: There’s a reason people enjoy red beans and rice as a staple dish. Red beans are a bit different, but if you’re making something savory, they can be your substitute.
- Cannellini Beans: Sometimes called “white kidney beans,” these beans are creamier and softer, so it will change the texture of your dish.
- Great Northern Beans: These beans will also work, but again, the texture will change. If that’s fine with you, you can use great northern beans with no issues.
- Navy Beans: Smaller, softer, and milder, these white beans can be your swap for your black beans.
- Chickpeas: Call them garbanzo beans if you like, but chickpeas can be your go-to instead of black beans for soups, salads, dips, or even in baked goods. They have a much firmer texture and more of a nutty taste, so keep that in mind when making your swaps. (Here’s a great tutorial for cooking garbanzo beans.)
- Lima Beans: If your casserole or soup recipe calls for black beans, lima beans can be used. Most people don’t like these as much as black beans, but in this application, this replacement can work.
- Fava Beans: Fava beans are grassier and creamier than black beans, but if you don’t mind that in your recipe, give it a try.
- Soy Beans: Black soybeans have the same color, though they are firmer than black beans. They’re also a bit nuttier, but they offer an ideal swap that will make it hard to tell the difference.
- Mung Beans: I’d recommend only using mung beans instead of black beans if you’re making an Asian recipe.
- Black Lentils: Black lentils are an ideal substitute. They have the same color, they are firm and retain their shape, and the taste is fairly similar to black beans. (Here’s a great tutorial for cooking black lentils.)
- Brown Lentils: You could also use brown lentils, though if you have a long cooking time in your recipe, these will take on a different texture.
- Green Lentils: Similarly, you can feel good about adding nutritious green lentils to fill in for your black beans, though the texture will be a bit different.
- Red Lentils: If you have red lentils, they’ll also do the trick for substituting your black beans. (Here is my favorite guide for cooking red lentils.)
- Tofu: Tofu is a great, plant-based, and protein-infused replacement for black beans, but it is going to change things drastically. The texture and taste won’t be the same, so consider this substitution wisely before making the swap.
- Tempeh: Tempeh, like tofu, is made from soybeans, but since it’s fermented, it’s going to have a firmer texture. It may be a great choice for your dish!
- Cauliflower: If cauliflower can be rice, mashed potatoes, and even fried chicken, it is worth a shot in any recipe you have. It’s such a versatile veggie!
- Mushrooms: I recommend using mushrooms to replace black beans if you are looking for something that is plant-based and meaty in flavor. They will add that hearty quality you seek.
- Nuts: Nuts can help you fill in for the missing protein when you don’t have black beans. However, the texture and flavor is going to be vastly different with this ingredient swap.
FAQ
In general, the beans I’ve listed here are a good substitute for black beans because they are also beans. Generally, ones that have the same sturdy texture are a great choice for an even replacement.
Pinto beans and kidney beans are most often confused with black beans. That makes these beans one of your best options if you are simply out of black beans to use in your recipe.
Black-eye beans, or black-eye peas, can easily be substituted for white beans, crowder peas, or white beans like navy beans or cannellini beans.
If you’re making burritos or another Mexican dish for dinner, you will get the best results from pinto beans, or if you don’t have those, kidney beans. They will give you the closest match in terms of texture and flavor.
Final Words
When you’re making a recipe with little time to spare, there is nothing worse than realizing that you are out of black beans. With no time to shop, you have to make do with what you’ve got, and having these substitutes for black beans means you can carry on with cooking your recipe. You should have some of these, if not all of them in your kitchen. If you notice your pantry is lacking, it may be time to stock up, and make sure you get a well-rounded stash of beans when you do!
Reference
Bender, A., Hagan, K. E., & Kingston, N. (2017). The association of folate and depression: A meta-analysis. Journal of psychiatric research, 95, 9–18. https://doi.org/10.1016/j.jpsychires.2017.07.019
