Welcome to Tasty Tidbits, your go-to guide for making the most out of shelf-stable foods like canned goods, whole grains, and dry beans, including black beans. Brought to you by Live Well Alabama, each edition highlights a pantry staple, sharing nutrition facts, easy storage tips, simple prep ideas, and creative recipes. Whether you’re stocking up or stretching your grocery budget, Tasty Tidbits will help you turn shelf-stable ingredients into delicious, nutritious meals.

Nutrition Nuggets

• High in fiber, promoting healthy digestion and heart health.
• Packed with carbohydrates for energy.
• Low-fat source of protein for building strong muscles and bones.

How to Store

• Keep canned beans in a cool, dry cabinet or pantry.
• Unopened canned beans last up to 3 years past the package’s code date.*
• Store dry beans in an airtight container.
• Dry beans last up to 1 year past the package’s code date.

*Code date indicates the date the product was sealed or packaged.

How to Prepare

• Canned beans
  • Drain, rinse, and use immediately.
  • Heat in the microwave or on the stove.
  • Add directly to soups or other hot dishes.
• Dry beans
  • Soak overnight.
  • Boil in water until tender

How to Enjoy

• Add to salads, dips, soups, curries, quesadillas, and tacos.
• Serve on corn tortillas or over rice or quinoa.

Did You Know? Black beans originated in South America and are a staple ingredient in Latin American and Caribbean cuisine.

Recipes 

Black Beans

Ingredients

• 2 cups dry black beans
• 8 to 10 cups water for cooking and soaking
• 1 teaspoon olive oil
• Optional: pepper, cumin, chili powder, oregano or Mexican oregano, garlic, onion, peppers, lime juice, or cilantro 

Directions

• Soak beans overnight for best results.
• Strain soaked beans.
• Place beans in a pot and cover with water. Add oil.
• Bring water to a boil. 
• Reduce heat.
• Simmer beans until tender, ranging from 45 to 60 minutes. Stir occasionally. Add more boiling water if needed.
• Once tender, drain beans and add seasoning, if desired. 

Black Bean Burrito

Ingredients

• 1 1/3 cups cooked black beans or low-sodium canned black beans
• 1 teaspoon oil
• 2 tablespoons onion, chopped 
• 1/2 cup tomato, chopped
• 4 corn tortillas
• 1/2 cup fresh tomato salsa
• Optional: chopped cilantro or non-fat plain yogurt

Directions

• Mash beans with oil.
• Add chopped onions and tomatoes.
• Set aside bean mixture.
• Microwave tortillas between two sheets of slightly damp white paper towels on high for 15 seconds.
• Divide bean mixture among tortillas, folding to encase the filling.
• Spoon salsa over each filled burrito.
• Serve with cilantro or non-fat plain yogurt, if desired.

Easy Black Beans and Rice                            

Ingredients

• 2 cups water
• 1 cup rice
• 1 lime, juiced and divided
• 1 tablespoon olive oil
• 1 small onion, chopped
• 1 teaspoon cumin
• 1 cup water
• 1 28-ounce can low-sodium black beans, drained and rinsed
• Optional: fresh cilantro, chili powder, cayenne pepper, smoked paprika, garlic, or jalapeño peppers

Directions

• Boil 2 cups of water.
• Add rice. Cover. Reduce heat to low. Simmer for 10 minutes or until all water is absorbed.
• Fluff cooked rice with a fork.
• Squeeze half a lime into rice and stir.
• Drizzle olive oil in a pan over medium heat.
• Add onion and sauté, stirring frequently, until onion is softened and beginning to brown.
• Stir in cumin.
• Add 1 cup of water and black beans. Stir together. Bring to a boil.
• Reduce heat and simmer uncovered for 10 minutes.
• Remove from heat.
• Mash several black beans to thicken the mixture.
• Squeeze remaining half of lime over beans and stir.
• Serve black beans over rice. Add cilantro, if desired.

Learn More

For more Tasty Tidbits, visit www.LiveWellAlabama.com.

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