I love beans! Especially these super easy and versatile Mexican-spiced black beans. But beans get a really bad rap. I have lost count of the number of times I’ve been told “I’d love to eat less meat, but I just can’t eat beans. They make me so bloated!”

If that’s something you’ve said in the past…hear me out, I’m going to change your mind with this recipe!

“Beans, beans, good for the heart. The more you eat, the more…wonderful health benefits you can enjoy!”

– Mandy Alzner, bean expert

I know…it’s not as catchy as the poem we all said as kids, but it’s true! Beans are little nutrition powerhouses! Black beans, in particular, are rich in digestive-friendly fiber and muscle-loving protein, while also being low in saturated fat and cholesterol. They’re also packed with potassium and antioxidants, which can help lower cholesterol and reduce our risk for heart disease. So, it’s true…they are good for the heart! 

Now for the real question…Does eating more beans cause more farts? Honestly, it depends on the person, but yes…beans contain a certain type of carbohydrates called oligosaccharide, which can lead to increased gas production in some people. Luckily, I have a couple tips for removing or minimizing those pesky carbohydrates, so we can all enjoy the wonderful benefits of beans without the bloat.

• Soak the beans before cooking them – It’s not necessary for all types of dried beans, but soaking them for at least a couple hours can help to remove any of the oligosaccharide present in the beans, making them much easier to digest.
• Introduce beans gradually – If your digestive system isn’t accustomed to eating high fiber foods, introduce them gradually to let your gut adjust.
• Rinsing canned beans – If you don’t have time to cook the beans from dried, make sure you’re thoroughly rinsing off the liquid from the can to reduce the oligosaccharide content. 
• Digestive enzymes – If you’re one of those people who are just extra sensitive to beans, try taking a digestive enzyme with your meal to help break down those complex carbohydrates and minimize any discomfort. 

So, now that I’ve convinced you to eat more beans…here is the perfect recipe to incorporate into your weekly rotation. These Mexican-spiced black beans are super flavorful and extremely easy to make. I use the Instant Pot, but you could just as easily cook them on the stove top and get the same result. Bonus…you can make a big batch and freeze them in perfect portions for later, making them great for meal prep as well! 

I like to serve these Mexican inspired black beans in tacos or quesadillas, as a topping for nachos or a salad, or just on their own as a side dish. I have kept the spice level to a minimum for the kiddos, but feel free to add a jalapeño to take them up a notch!

Equipment Needed:

Instant Pot (optional)
Cutting Board
Sharp Knife
Measuring Cups & Spoons

Mexican-Spiced Black Beans

Makes about 6 cups of beans

Ingredients

• 2 cups dried black beans, rinsed and sorted
• 1/2 cup onion, diced
• 2 cloves garlic, minced
• 2 tsp salt
• 1 tsp chili powder
• 1 tsp ground cumin
• 1 tsp oregano
• 1/4 tsp pepper
• 1 jalapeño, seeded and diced (optional)
• 6 cups water

Cooking Instructions

1. If soaking the beans, cover them with 3 inches of water and leave for several hours, or overnight.
2. After soaking, or before cooking, ensure you’ve throughly rinsed the beans and sorted through them to ensure there are no small stones.
3. Add the beans to the cooking pot along with the remaining ingredients. Seal the Instant Pot and set it to pressure cook on high for 20 minutes (22 for a double batch).

4. Once the beans have finished cooking, allow the Instant Pot to naturally release for 25 minutes before venting the remaining steam and opening it.
5. Strain the beans and enjoy!

The beans will keep well in the fridge for 5 days and in the freezer for several months.