When looking for lentil substitutes in recipes, black beans can often make a good replacement. Black beans have a similar texture to lentils when cooked, and can provide a comparable nutritional profile. There are some differences to keep in mind when swapping black beans for lentils, but in many dishes you can make the substitution work well.
Quick Answer
Yes, in many recipes you can substitute black beans for lentils. The flavor and texture will be somewhat different, but black beans can stand in for lentils in dishes like soups, salads, veggie burgers, tacos, and more. Adjust any seasonings to suit the flavors of the black beans.
Black Bean and Lentil Nutrition
One reason black beans work well as a lentil substitute is that they are nutritionally similar. Here is a comparison of the nutritional profiles of cooked black beans and lentils:
| Nutrient | Black Beans (1 cup cooked) | Lentils (1 cup cooked) |
|---|---|---|
| Calories | 227 | 230 |
| Protein | 15g | 18g |
| Carbohydrates | 41g | 40g |
| Fiber | 15g | 16g |
| Fat | 1g | 1g |
| Key Minerals | Iron, magnesium, potassium | Iron, magnesium, potassium |
As you can see, black beans and lentils are very close in macronutrients, calories, fiber, and minerals. They provide a mix of plant-based protein, complex carbs, and nutrients. Lentils do contain a bit more protein per serving, but black beans still supply a good amount.
Flavors and Texture
In terms of flavor and texture, there are some differences between cooked black beans and lentils:
- Black beans have an earthy, slightly sweet flavor.
- Lentils tend to have a more neutral flavor that adapts well to different seasonings.
- Black beans have a soft creamy texture similar to lentils, but hold their shape more when cooked.
- Lentils break down and get mushy more easily during cooking compared to beans.
So when using black beans in place of lentils, you may want to adjust any seasonings in the recipe. The beans will likely need more added flavor compared to mild lentils. You can add spices, herbs, garlic, onions, or other ingredients to boost the flavor to complement the black beans.
The firmer texture of black beans also means the dish won’t get as soft or mushy. This can work well for salads, tacos, veggie patties, and other foods where you want the beans to stay intact. For soups or pureed dishes, you may need to cook the black beans longer to reach a smooth, creamy consistency.
Recommended Substitution Ratio
When substituting dried or canned black beans for lentils, a 1:1 ratio usually works well. Here are some examples:
- 1 cup dried black beans = 1 cup dried lentils
- 1 can (15 oz) black beans, drained = 1 can lentils, drained
- 1/2 cup cooked black beans = 1/2 cup cooked lentils
The weights and volume will be close enough when exchanging the measured amounts of beans and lentils. Keep in mind drained canned beans will not equal the same weight as dried beans before cooking. But for most recipes the 1:1 ratio will turn out fine.
Cooking Considerations
There are some cooking factors to keep in mind when swapping black beans for lentils:
- Cooking time – Black beans take longer to cook than lentils. Plan for 1-2 hours simmer time for dried beans, or 10-15 minutes for canned.
- Liquid – Black beans usually require more cooking liquid than lentils to become tender.
- Seasonings – The flavor of black beans is stronger than lentils. Adjust herbs and spices accordingly to complement the beans.
- Texture – Black beans will remain firmer and hold their shape more than soft lentils.
With these adjustments, black beans can substitute for lentils in all kinds of recipes!
Dishes That Work Well
Here are some recipe ideas where black beans can successfully stand in for lentils:
Soups and Stews
Hearty bean soups and stews work perfectly with the texture of black beans. Try them in lentil soup, vegetarian chili, curry coconut lentil soup, mujaddara, etc. Cook the beans until very soft.
Salads
The firm texture of black beans allows them to substitute for lentils in cold salads. Use them in lentil salad, French lentil salad, vegetarian taco salad, Greek lentil salad, etc.
Veggie Burgers and Loaves
Black beans are commonly used to make great veggie burger patties, since they hold together well when shaped. Substitute them for lentils in recipes for lentil veggie burgers, lentil walnut loaf, etc.
Indian Dal
Beans can work in place of lentils for making dal recipes. Use black beans instead of lentils to make delicious Indian dal dishes. Season them well.
Tacos
The taco filling possibilities are endless with black beans! Use them instead of lentils in tacos, burritos, enchiladas, etc. for a flavor and texture everyone will love.
Should You Adjust Liquid?
When replacing lentils with black beans in soup or stew recipes, you generally want to increase the amount of liquid. Here are some tips:
- Add about 1/4 to 1/2 cup extra liquid per 1 cup dried beans.
- For canned beans, just add a couple tablespoons extra to account for the firmer texture.
- Let the beans simmer until very soft and creamy for the best consistency.
- For pureed soups, you may need to blend the beans with some of the cooking liquid for smooth results.
The extra liquid gives the beans time to become perfectly tender. Then they will have a similar creaminess to broken down lentils in soups and stews. Keep tasting and add more liquid as needed as the beans cook.
Should You Adjust Seasonings?
Most likely, yes – when swapping in black beans you’ll want to boost the other spices, herbs, aromatics, etc. Here’s why:
- Lentils have an earthy, neutral flavor that absorbs surrounding flavors easily.
- Black beans have a more pronounced bean flavor that pairs well with certain seasonings.
When using black beans instead of lentils, add more of the recipe’s seasoning blend, or add extras like:
- Onion/garlic – Sautéed onions and garlic match well with black beans
- Cumin – A dash of cumin enhances the earthiness
- Chili powder – A little heat complements the beans
- Lime juice – Brightens up the flavor
- Cilantro – Fresh cilantro leaves pair perfectly
Let your taste preferences guide you in how much extra seasoning to add. Start with a little more than the original recipe calls for, then adjust to your liking.
Should You Make Any Other Adjustments?
Aside from more liquid and seasonings, black beans can substitute for lentils pretty seamlessly. Here are a few other simple adjustments to consider:
- If using canned beans, give them a rinse to remove excess sodium.
- Check beans for doneness frequently as they cook, and continue simmering until as tender as needed.
- For firmer dishes like veggie burgers, mash some of the beans to help bind and hold the mixture together.
- Beans tend to cause more digestive gas than lentils for some. Add a natural remedy like fennel, ginger, or cumin to help reduce gas if needed.
With a few easy tweaks, black beans can work wonderfully in place of lentils in all types of recipes!
Recipes to Try
Here are a couple recipe ideas that work great with black beans substituted for lentils:
Hearty Black Bean Soup
Ingredients:
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 3 cloves garlic, minced
- 1 carrot, peeled and diced
- 1 rib celery, diced
- 1 cup dried black beans, soaked overnight and drained
- 6 cups vegetable broth
- 2 bay leaves
- 1 teaspoon cumin
- 1 teaspoon oregano
- 1/4 teaspoon smoked paprika
- Salt and pepper to taste
- Chopped cilantro for garnish
Instructions:
- Heat olive oil in a large pot over medium heat. Cook onion for 5 minutes until translucent.
- Add garlic, carrot and celery. Cook 3 more minutes.
- Add black beans, vegetable broth and bay leaves. Bring to a boil.
- Reduce heat, cover and simmer for 1 1/2 hours until beans are very tender, adding more broth if needed.
- Remove bay leaves. Stir in seasonings.
- Use an immersion blender to partially puree the soup to desired consistency.
- Season with salt and pepper to taste.
- Ladle into bowls, garnish with cilantro.
Vegetarian Black Bean Tacos
Ingredients:
- 1 tablespoon olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 jalapeno, diced (optional)
- 1 tablespoon chili powder
- 2 teaspoons cumin
- 1 teaspoon oregano
- 1/8 teaspoon cayenne pepper
- 1 (15 oz) can black beans, drained and rinsed
- 1 cup vegetable broth
- 8 small corn tortillas
- Toppings like avocado, lettuce, tomatoes, cilantro, lime wedges, etc.
Instructions:
- Heat olive oil in pan over medium heat. Add onion and cook 2 minutes until starting to soften.
- Add garlic and jalapeno (if using). Cook 1 minute more.
- Stir in spices and black beans. Add vegetable broth.
- Simmer 5 minutes, mashing some beans against the pan to thicken.
- Serve bean mixture in warmed tortillas with desired toppings.
Frequently Asked Questions
Are black beans a good substitute for lentils nutrition-wise?
Yes, nutritionally black beans make a great stand-in for lentils. They are an excellent source of plant-based protein, fiber, and important vitamins and minerals.
Can you use black beans instead of lentils in curry?
Absolutely! Black beans work well in curries instead of lentils. Just be sure to season them well with the curry spices, garlic, onions and other aromatic ingredients. Cook until very tender.
How do you substitute canned black beans for lentils?
Drain and rinse the canned black beans well. Use the same measured amount as the lentils called for in the recipe. You may need to simmer a little longer for the beans to reach the desired tenderness.
Do you need to cook black beans longer than lentils?
Yes, black beans typically take longer to become tender than lentils. Cook dried black beans up to 2 hours, or 10-15 minutes for canned. Lentils only need 20-30 minutes for dried or 5-10 minutes for canned.
Can black beans be used instead of lentils in dal?
Yes, black beans can substitute well for lentils in Indian dal dishes. Just adjust spices like cumin, turmeric, curry, etc. to complement the beans. Cook until very soft and season to taste.
Conclusion
Black beans can easily stand in for lentils in a wide variety of recipes. Their similar nutritional profiles, texture when cooked, and versatility make them an ideal substitute. Just keep in mind the differences in flavor, cooking times, and seasonings. Adjust the liquids and spices as needed based on the dish.
With a few simple tweaks, black beans can be lentil replacements that still provide great taste, nutrition, and texture. So don’t be afraid to swap them in when you’re out of lentils!