Black beans have always held great importance in multiple cuisines, including Mexican, Chinese, or Brazilian. The wholesome taste and texture of black beans make them an ideal choice for various recipes. These beans are known for their flavor, which can be described as earthy and nutty, and this flavor comes in handy when cooking enchiladas, stuffed peppers, or stews!
But despite their popularity in many cuisines, black beans may not be easily available in some parts of the world. If you find yourself in a situation where you need a substitute for black beans, here are 9 options that you can consider.
Outline
9 Best Substitutes For Black Beans
1. Chickpeas
This may or may not be a surprise for some people, but regardless, chickpeas are a great alternative to black beans. Chickpeas, also known as garbanzo beans, have a texture that is similar to black beans. Both chickpeas and black beans are high in fiber and potassium, which are beneficial for heart health and are abundant in vitamin B6 and B9.
The nicest thing about using chickpeas is that they have no intense flavor of their own. While chickpeas have a nutty flavor, it isn’t overpowering like most beans, making them a perfect addition to stews, soups, salads, etc. All in all, they go well with almost everything and are readily accessible in most local stores as well.
How to substitute: 100g of chickpeas contains nearly 165 calories, while the same amount of black beans has only 90 calories, so be mindful while substituting.
2. Kidney Beans
When it comes to nutrition, our first choice of substitute for black beans is kidney beans! Like black beans, they have a firm texture that doesn’t change much even after cooking. They are also both high in fiber and protein, which is ideal if you’re looking for something hearty and filling.
The main difference between the two is that kidney beans have a more distinct flavor. They are often described as “meaty” and have a slightly sweeter taste, which some people might not prefer. Nevertheless, they can still be used in many of the same dishes like black beans and make for a decent replacement.
If you find the flavor of kidney beans to be too strong, you can try diluting it by boiling the beans with some water before using them in your dish.
How to substitute: In most recipes, one cup of kidney beans can substitute for one cup of black beans.
3. Great Northern Beans
Great northern beans are a type of white beans that are widely popular in the United States. These beans have a milder flavor and a softer texture, making them a good choice if you’re looking to replicate the texture of black beans as closely as possible.
Great northern beans are also high in fiber and protein, making them a nutritious option. However, do keep in mind that white beans tend to absorb flavors more easily, so if you’re using them in a dish with other strong-flavored ingredients, the final dish might taste a bit bland.
How to substitute: You can use great northern beans as a 1:1 substitution for black beans.
4. Pinto Beans
Pinto beans are one of the most common types of beans and are used in various dishes, especially in Mexican cuisine. They have a similar texture to black beans but are a bit more crumbly. Pinto beans are also high in fiber and protein, making them a good choice for those who are looking for a nutritious substitute.
The flavor of pinto beans is also quite similar to black beans, although it is slightly more mellow. In most recipes, pinto beans are a good all-around substitute for black beans because they can easily mimic the texture and flavor.
How to substitute: Pinto beans can be used in a 1:1 ratio to replace black beans in most recipes.
5. Lentils
Who said that beans are the only things that can be used as a substitute for black beans? If you’re looking for non-bean options, lentils are a great choice. Lentils are often used in Indian and Middle Eastern cuisine and come in various colors, shapes, and sizes.
The most common type of lentil is the brown lentil, which has a nutty flavor and a soft texture. While lentils don’t have the same firmness as black beans, they can still be used in many of the same dishes. In addition, lentils are also a good source of fiber and protein, making them a nutritious choice.
These take less time to cook than black beans as well, so if you’re in a hurry, lentils might be the way to go.
How to substitute: For every cup of black beans, you will need about 1 and 1/2 cups of cooked lentils.
6. Riced Cauliflower
Riced cauliflower should be your go-to if you’re looking for a low-carbohydrate alternative to black beans. Cauliflower has a similar texture to rice and can be easily cooked in the same way. When it comes to flavor, cauliflower is quite bland on its own, so it will absorb the flavors of the other ingredients in your dish very nicely.
This makes it a good choice if you’re looking to replicate the texture of black beans without the strong flavor. As odd of a choice, it works perfectly well and is, in fact, one of the most popular choices for those on a low-carb or ketogenic diet.
How to substitute: For every cup of black beans, you will need about 2 cups of riced cauliflower.
7. Nuts
Black beans are often used in vegetarian and vegan dishes as a source of protein. If you’re looking for a plant-based protein source that can replace black beans, nuts are a great choice. Nuts are high in protein and healthy fats, making them an efficient option. In addition, they can also add some crunch to your dish if you’re looking for a bit of texture.
While the flavor of nuts is quite different from black beans, they can still be used in many of the same dishes. Just keep in mind that you will need to adjust the seasoning accordingly.
How to substitute: For every cup of black beans, you will need about 1/2 a cup of nuts. Be mindful of the amount you use since nuts can be quite heavy to consume.
8. Tofu
Tofu, also known as bean curd, is a popular plant-based protein source that is made from soybeans. It has a very similar texture to black beans and can be used in many of the same dishes. Tofu is also high in protein and low in calories, making it a favorite ingredient among health enthusiasts.
Used in dishes like black bean soup or chili, tofu is a great way to add some protein without changing the flavor too much. The best thing about using tofu as a black bean substitute is that it is vegan-friendly and can be found in most grocery stores.
How to substitute: For every cup of black beans, you will need about 1 cup of tofu.
9. Sorghum
Sorghum is a type of grain that is often used as a substitute for rice. It has a chewy texture and a nutty flavor, making it a good choice for those who are looking for something different. Sorghum can also be used in place of black beans in many recipes, such as soups or chili.
When cooked, sorghum has a similar texture to black beans and can absorb the flavors of the other ingredients very well. Sorghum is a great choice if you’re looking for a healthy and flavorful alternative to black beans.
How to substitute: For every cup of black beans, you will need about 1 cup of sorghum.
These are some of the best substitutes for black beans. While they might not be an exact replica, they can still be used in many of the same dishes. Just be sure to adjust the seasoning accordingly. and you’ll never have to worry about running out of black beans again!
