Thrive Market members know we love finding new ways to enjoy our favorite healthy pantry staples, and beans are no exception. Not only are beans a great way to incorporate extra fiber and protein into your diet—especially if you’re sticking to a plant-based eating plan—but there’s also a wide variety to choose from [1]. We’ve narrowed down the selection to two of our favorites: black beans and pinto beans. Not only do both beans have roots in ancient cultures, but they’re brimming with health benefits and lend themselves to loads of recipes from sweet to savory. Here’s what’s cool and different about black beans and pinto beans!
All About Black Beans
Also known as turtle beans, caviar criollo, and frijoles negros, black beans are one of 500 varieties of kidney beans. They’ve been a food staple for over 7,000 years, used as a traditional ingredient in South and Central America. Though native to the Americas, black beans have been incorporated into cuisines across the globe, including Punjabi cooking [2] along with Louisiana and Creole cuisines.
What makes black beans so universally appealing is their mild, earthy flavor and creamy-yet-firm texture, which allows them to absorb spices and seasonings beautifully. They’re just as at home in Cuban black bean soup or Brazilian feijoada as they are in Indian dal makhani or Southwest-style tacos. Whether simmered with smoky spices, puréed into dips, or folded into rice dishes, black beans adapt easily to a wide range of flavor profiles and cooking techniques.
In addition to their culinary versatility, black beans are considered a nutrient-dense food, delivering protein, fiber, and key minerals in every serving. Their affordability and long shelf life make them a staple in kitchens focused on healthy, balanced, and budget-friendly meals. Whether you’re stocking your pantry with canned beans for convenience or cooking dry beans from scratch, black beans offer both nutrition and tradition in every bite.
All About Pinto Beans
A go-to ingredient in Latin American cuisine, pinto beans were first cultivated by Mexican and Peruvian civilizations more than 5,000 years ago [3]. The name “pinto” is Spanish for “painted,” referring to the speckles often found on the bean’s outer casing. Pinto beans continue to be a staple in Mexican food, and are now a beloved bean throughout the world (perhaps it’s because pinto beans contain more fiber than most beans). In fact, Dove Creek, CO has declared itself the Pinto Bean Capital of the World.
Pinto beans are most commonly enjoyed whole or mashed and refried in dishes like burritos, tacos, and tostadas—but their versatility goes far beyond Tex-Mex favorites. They’re also delicious in soups, stews, chili, and veggie burgers. Their soft, creamy texture makes them an ideal base for spreads and dips, and they absorb flavor well when simmered with aromatics like garlic, onion, cumin, and oregano.
Nutritionally, pinto beans are a powerhouse. Just one serving offers a significant amount of plant-based protein, dietary fiber, and essential minerals like iron, magnesium, and potassium. The high fiber content in particular supports digestion, helps regulate blood sugar, and contributes to long-lasting satiety—making pinto beans a smart choice for plant-forward meals.
Whether you’re cooking them from scratch or reaching for a ready-to-eat canned version, pinto beans are a budget-friendly, nourishing staple that fits into a wide range of dietary lifestyles. Pair them with rice, leafy greens, or roasted vegetables for a balanced, comforting meal with roots in centuries of culinary tradition.
How to Cook Black Beans
Canned black beans do the job, but if you’re working with dry black beans, many argue that you should soak them overnight before cooking. It’s thought to help the beans cook faster and prevent digestive discomfort. Some cooks argue that unsoaked beans are actually more flavorful and keep their shape better, but will take longer to cook. The choice to pre-soak or not to pre-soak is up to you, but here are some go-to methods for cooking black beans once you’ve made up your mind. Black beans are soft in texture and mild in taste, but they way they are prepared can add tons of flavor.
How to Cook Black Beans On the Stove
Rinse 1 pound of beans to remove any dirt. Soak for at least six hours (or overnight). Drain beans then add them to a large stock pot and cover with at least 1-inch of water. (You can also add extra flavor enhancers here like bay leaves or crushed garlic.) Bring to a slow boil and let simmer, testing after 45 minutes. Keep adding just enough water to keep beans covered, until beans have finished cooking. If you soak the beans, they should be done in under 2 hours, and plan on 3 to 4 hours for unsoaked. When the beans have finished cooking, add salt to taste, then let the beans stand for at least 10 minutes to soak up the flavor before serving.
How to Make Black Beans in the Slow Cooker
Rinse 1 pound of beans and place them in the slow cooker. Add 6 cups of water, along with a peeled and sliced onion, garlic cloves, and a bay leaf for organic spices. Cook on high for 3 to 4 hours. Season with salt to taste after the beans have finished cooking.
How to Make Black Beans in the Pressure Cooker
Add 3 tablespoons of cooking oil to a 6-quart pressure cooker along with garlic and a bay leaf. Cook on the sauté function until aromatic. Turn off the pressure cooker and add 2 cups of beans, 6 cups of water, and 1 teaspoon of salt. Lock lid and cook on high pressure for 25 min. Let pressure release naturally, then check for doneness and add more salt, if needed. If the beans still aren’t cooked, pressure-cook on high for 5 more minutes, then release pressure manually.
How to Cook Pinto Beans
Pinto beans are typically creamier and have an earthier flavor than black beans. As with black beans, soaking pinto beans ahead of time is up to you depending on the flavor and texture you’re after. Pre-soaked or not, here are some traditional methods for cooking pinto beans.
How to Cook Pinto Beans On the Stove
Rinse 1 pound of beans to remove any dirt. Soak for at least six hours (or overnight). Drain beans before adding them to a large stock pot and covering them with at least 1-inch of water. (You can also add extra flavor enhancers here like bay leaves or crushed garlic.) Bring to a slow boil and let simmer, testing after 45 minutes. Keep adding just enough water to keep beans covered, until beans have finished cooking. If you soak the beans, they should be done in under 2 hours, and plan on 3 to 4 hours for unsoaked. When the beans have finished cooking, add salt to taste, then let the beans stand for at least 10 minutes to soak up the flavor before serving.
How to Make Pinto Beans in the Slow Cooker
Rinse 1 pound of beans and place them in the slow cooker. Add 6 cups of water, along with a peeled and sliced onion, garlic cloves, and a bay leaf for seasoning. Cook on high for 3 to 4 hours. Season with salt to taste after the beans have finished cooking.
How to Make Pinto Beans In the Pressure Cooker
Add 3 tablespoons oil to a 6-quart pressure cooker along with garlic and a bay leaf and cook on the sauté function until aromatic. Turn off the pressure cooker and add 2 cups of beans, 6 cups of water, and 1 teaspoon of salt. Lock lid and cook on high pressure for 25 min. Let pressure release naturally, then check for doneness and add more salt, if needed. If the beans still aren’t cooked, pressure-cook on high for 5 more minutes, then release pressure manually.
Nutritional Value of Black Beans
Naturally gluten-free, black beans also contain iron, phosphorus, calcium, magnesium, manganese, copper, and zinc, plus they pack in protein [4]. Here’s a look at their nutritional breakdown:
(Serving size: ½ cup)
- Calories: 110
- Total fat: 0g
- Protein: 7g
- Total carbohydrate: 21g
- Dietary fiber: 5g
- Sugars: 1g
Black beans are an excellent source of plant-based protein and fiber, which work together to help support muscle health, promote feelings of fullness, and aid in digestion. Their high fiber content—both soluble and insoluble—can also help support balanced blood sugar levels and gut health, especially when eaten regularly as part of a fiber-rich diet.
The mix of minerals in black beans—especially magnesium, potassium, and calcium—may help support bone density and cardiovascular health. Iron and copper play essential roles in transporting oxygen throughout the body, while zinc supports immune function and cellular repair.
Versatile and budget-friendly, black beans are easy to incorporate into a variety of meals, from tacos and burrito bowls to soups, salads, and even veggie burgers. They’re a pantry staple for plant-based eaters and omnivores alike, offering a hearty texture and mild, earthy flavor that pairs well with a wide range of spices and ingredients.
Nutritional Value of Pinto Beans
Naturally gluten-free, pinto beans not only deliver a dose of protein but also include key vitamins and minerals like copper, manganese, phosphorus, protein, phosphorus, vitamin B1, vitamin B6, magnesium, potassium, and iron [5].
(Serving size: ½ cup)
- Calories: 120
- Total fat: 0g
- Protein: 7g
- Total carbohydrate: 21g
- Dietary fiber: 5g
- Sugars: 1g
Pinto beans are a great source of plant-based protein and fiber, making them a staple for vegetarians, vegans, and anyone looking to build balanced, nutrient-dense meals. Just one cup of cooked pinto beans contains around 15 grams of protein and 15 grams of fiber—helping to support muscle repair, promote satiety, and aid digestion.
The combination of fiber and complex carbohydrates in pinto beans also makes them a low-glycemic food, meaning they help provide steady energy without causing sharp spikes in blood sugar. This makes them a satisfying base for everything from burrito bowls to chili and soups.
Additionally, the B vitamins in pinto beans, like thiamin (B1) and pyridoxine (B6), support energy metabolism and brain function, while minerals such as magnesium and potassium play key roles in nerve signaling and heart health. Iron and copper are essential for healthy red blood cell production, making pinto beans a great addition to a well-rounded diet—especially for those looking to boost plant-based iron intake.
Black Bean Recipes
These black bean recipes are as unique as they are tasty.
Gluten-Free Migas
This easy, anytime Spanish recipe features cracked eggs over a spicy black bean tomato sauce with crushed, gluten-free tortilla chips.
Black Bean Kale Nachos
Get a dose of leafy greens while digging into a plate of nachos topped with black beans, pepper, radishes, crema, and sautéed kale.
Black Bean Brownie Bites
Cool beans! This surprisingly decadent brownie recipe combines black beans with coconut oil, almond butter, maple syrup, and cacao for a rich, chocolatey treat.
More Black Bean Recipe Suggestions
Black beans are a welcome addition when you’re looking to add protein, key nutrients, and heartiness to your meal. Plus, they’re extremely versatile. Here are a few more recipe ideas:
Fajita Bowls or Tacos
Toss in beans along with grilled onions, peppers, avocado, salsa, and cotija cheese for a filling and flavorful meal.
Soups
Black bean soup is a comforting staple throughout the year as is chili or tortilla soup.
Salads
For added texture and nutrients, black beans make for an awesome salad topper, especially when paired with quinoa, sweet potatoes, avocado, or tomatoes.
Smoothies
Since black beans don’t have an overpowering flavor, they make for a surprisingly delicious addition to a smoothie. In fact, black beans combine well with chocolate, which making for a rich midday snack.
Pinto Bean Recipes
Once you start cooking with beans, you’ll discover they can be incorporated in just about any recipe, from casseroles to breakfast recipes. Here are a few favorite pinto bean recipes.
One-Pot Chicken Tortilla Soup
We have a thing for easy, one-pot meals and this recipe checks all the boxes thanks to filling ingredients like chicken, pinto beans, quinoa, enchilada sauce, zesty spices, and, of course, fresh cilantro and avocado.
Chicken Burrito Bowl
Add pinto beans to chopped chicken, pico de gallo, lettuce, sliced avocado, shredded Mexican cheese, and brown rice (or cauliflower rice) for an easy, all-in-one meal.
Sweet Potato Fritters
Smoky pinto beans combine with sweet and creamy sweet potatoes, cornmeal, onion, and peppers before being baked into a hearty bite.
Pinto Bean Salad
Toss pintos with onion, garlic, fresh parmesan, EVOO, white wine vinegar with tarragon, and freshly ground pepper for a zesty salad.
Zucchini & Pinto Bean Frittata
Not just for breakfast, this nutrient-packed frittata includes shredded zucchini, pinto beans, cheddar cheese, onions, and garlic whisked together with fluffy scrambled eggs.
