Black beans with roasted poblano peppers, cilantro, onion, and lime make this the easiest, tastiest way to eat a lot more fiber.
Outside of eating more protein, upping your fiber is one of the most effective tools for reducing hunger and making weight loss so much easier. And one of the most fiber rich foods is a simple, inexpensive ingredient that you probably already have in your pantry — black beans.
Just one cup of black beans has close to 20 grams of fiber.
Not to mention a large study found legumes (such as black beans) to be one of the most nutrient-dense foods in the world. It’s loaded with iron, folate, magnesium, and phosphorus to help prevent disease, boost energy levels, and promote healthy growth and development.
And if you’ve been skipping beans because they’re a bit boring… then you’re about to be obsessed with these flavor-packed poblano black beans.
This recipe was featured from my limited release 6 Week Summer Meal Plan, but it was such a favorite with the community that I wanted to make it available year round.
Scroll down for the tastiest, easiest way to eat a lot more beans.
Recipe Highlights
- Very high fiber: 10 grams per 1/2 cup serving!
- Easy weeknight side dish: Just 15 minutes from start to finish.
- Supports sustainable weight loss: Thanks to all that fiber!
- Family friendly: Kids and family members love this recipe!
Reader’s Comments
Historically, only myself and one of my 3 daughters likes beans. I’ve made the poblano beans twice now and 4/5th of my family were raving about them! My oldest (14 yo) requested them as part of her upcoming birthday meal.”
-Kristin
Key Ingredients
Black Beans
Out of all the beans, black beans have a lot going for them. They’re low glycemic load (meaning they don’t spike blood sugar very much), very high in key micronutrients to support longevity and health, and they tend to cause less bloating than other beans, like pinto or kidney.
To top if all off, black beans are dense in antioxidants, such as anthocyanins, that can protect cells from damage. Thanks to their dark outer layer, black beans tend to have significantly higher levels of these important antioxidants than other lighter colored beans.
I personally like to use homemade black beans to reduce bloating. But if you choose to use canned, just make sure to thoroughly rinse the beans for at least 30 seconds under running water. This helps to get rid of excess oligosaccharides that can cause bloating.
Related: Homemade Beans Recipe
Poblano Pepper
By roasting this mild pepper in the oven, it adds a smoky, some-what meaty flavor to the beans. If you’re sensitive to heat, don’t stress. Poblano peppers are really mild.
Lime Juice
An absolute necessity! The acidity brightens this side dish and balances all the other flavors. Don’t skip it!
Equipment Needed
- baking sheet
- pan
How To Make This Recipe
This black bean side dish is super simple to make, even with minimal time or cooking skills. Check out my step-by-step video below.
Ingredient Swaps
- Poblano pepper: Use anaheim pepper for the most direct swap. If you want to up the heat, try a few jalapeños.
- Black beans: Pinto beans work, but the flavor will be slightly different.
Storing and Reheating
Store leftovers in a sealed container in the fridge for up to 5 days. Reheat on the stove top, sautéing until warmed through (it should just take a few minutes).
What to Pair This With
These poblano black beans are delicious, but they aren’t a complete meal. To make this best support a sustainable weight loss or wellness goal, it must also be paired with protein and fat. Below are some great ideas to pair this recipe with.
- 4 ounce grilled chicken with 1/2 cup guacamole
- 4 ounce steak fajitas with a sprinkle of toasted pepitas
- 4 ounce sautéed shrimp with 2-3 small corn tortillas and 1/2 sliced avocado
Tips From The Nutritionist
Autumn Bates, CCN, MS, BS, CPT
Don’t be fooled by the high protein content of beans! Although beans technically are rich in protein, you don’t get the same perks from it as you do from complete sources like meat, fish, chicken, dairy, or tempeh. Always, always, always pair beans with 3-5 oz. complete protein for best weight loss and wellness perks.
FAQ’s
Not at all. Even my midwestern besties who hate spicy food love this dish. Poblano peppers are inherently mild and not spicy. But if you’re looking to up the heat, try subbing (or adding in) 1-2 jalapeño peppers.
It depends on how carb sensitive you are. Black beans are very high in fiber which helps to lower the blood sugar spike, making it generally a good option for most people even while losing weight. But test it out and see how your body responds. If adding black beans stalls your weight loss, then you might be too carb sensitive at the moment. You can also take my free carb sensitivity quiz HERE.
Other Recipes You May Love
- How to cook dry beans; Save money and reduce bloating!
- High protein pasta salad; This recipe uses a legume-based pasta to keep it high in fiber.
Did you love this recipe? Let me know in the comments below!
Poblano Beans
Ingredients
- 1 poblano pepper sliced in half with seeds and stem removed
- 1 tbsp. olive oil
- 1/2 yellow onion diced
- 3 cloves garlic minced
- 2 cups cooked black beans
- 1 lime juiced
- 1/2 cup cilantro chopped
- salt
Instructions
- Broil the poblano on a foil lined baking sheet in the oven for 5-9 minutes or until it’s blistered on the outside. Remove and carefully wrap the poblano in the foil to steam while you prep the other ingredients.
- Add olive oil to a pan over medium heat with the onions, garlic and a heavy pinch of salt. Sauté for 5 minutes or until softened.
- Add the black beans and another heavy pinch of salt and stir until warmed through, then turn off the stove top.
- Remove the poblano from the foil and peel off the outer blistered skin. Dice the poblano and stir in with the beans. Add lime juice and cilantro before serving.
Notes
Nutrition
Did you try this recipe?
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