Black Beans with Gingery Almond Sauce

In this dish I season black beans with fresh ginger root, turmeric, pepper, and garlic to create a savory nut butter sauce that offers a flavorful new twist on black bean cuisine. 

You may tend to pair black beans with southwest-inspired seasonings like cumin and chili powder. But this plant protein staple can be combined with many other spices. Herbs and spices have powerful antioxidant properties, many of which can also help inflammation and recovery from exercise.

Although other superfoods like kale and pomegranate often catch the spotlight, the humble bean has a lot to offer nutrition-wise. But despite the potential benefits of eating beans, most Americans average just ⅓ cup of beans per week. On the other hand, the longest-lived people in the world in Blue Zones eat a full cup of beans every day. 

So let’s take a closer look at the ingredients in this black bean dish and their benefits.

Health Benefits of Black Beans with Gingery Almond Sauce 

Here’s a rundown of some of the health benefits of this recipe. 

Black Bean Benefits

Black beans are a good source of plant-based protein with 15 grams of protein per cup. They are also rich in vitamins, minerals, and antioxidants. To add to these benefits, they contain 40 grams of carbohydrates, with 15 grams of fiber per 1 cup serving. This is a great way to help you hit the recommended fiber target for the day while also supporting your carbohydrate needs for exercise and overall health. Fiber is an essential nutrient 95% of Americans lack.

Eating more beans can also help with weight management. A 2023 study published in Nutrients, which included over 15,000 people, found that over the course of 10 years, bean eaters were less likely to gain weight. 

Almond Benefits

Almonds are packed with antioxidants like vitamin E and offer many health benefits. They are a great source of healthy fats. Replacing saturated fat in your diet with plant-based unsaturated fats like those in almonds can help lower “bad” LDL cholesterol. 

In addition to reducing cholesterol, almonds may also help reduce blood pressure and improve vascular function, which improves blood flow. 

Ginger Benefits

Research suggests that ginger can be beneficial for easing joint pain for those with osteoarthritis. While the amount of ginger used in research is much higher than the quantity included in recipes, adding ginger to meals is still beneficial as it’s a good source of anti-inflammatory antioxidants, which help prevent or delay cell damage. It also adds flavor to dishes. 

Plant-Based Proteins and Heart Health

Choosing plant-based proteins in place of animal-based protein more often has been shown to reduce heart disease risk. For example, a 2020 study published in JAMA Internal Medicine found that replacing animal-based protein with plant-based protein lowered the risk of death from all causes. This includes heart disease, the leading cause of death for both men and women in the U.S.

How to Make Black Beans with Gingery Almond Sauce

This dish can be made in a skillet on the stovetop in less than 30 minutes. Start by sauteing some yellow onion in vegetable broth until translucent then stirring in some garlic, red bell pepper, purple cabbage, and mushrooms. 

After sauteeing the vegetables for 2-3 minutes, add ginger, turmeric, black pepper, crushed red pepper, and almond butter to create a sauce. Stir in the beans and cook until they are warmed through then top with sliced almonds to serve. 

Black Beans with Gingery Almond Sauce

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Author: Cynthia Sass, MPH, MA, RD, CSSD

Ingredients

• ¼ cup minced yellow onion
• ¼ cup organic low sodium vegetable broth
• ½ teaspoon minced garlic
• 1/4 cup minced red bell pepper
• 1/4 cup shredded purple cabbage
• 1/4 cup minced white button mushrooms
• ½ teaspoon fresh grated ginger
• 1/8 teaspoon ground turmeric
• 1/16 teaspoon black pepper
• 1/16 teaspoon crushed red pepper
• 2 tablespoons almond butter
• ½ cup black beans
• 1 teaspoon sliced almonds

Instructions

1. In a medium pan over low heat, sauté onions in broth until translucent.
2. Add garlic, bell pepper, cabbage, and mushrooms, and sauté two to three more minutes.
3. Add ginger, turmeric, black pepper, crushed red pepper, and almond butter, and stir until sauce is uniform (taste and add a bit of salt if desired or more crushed red pepper if you like it spicy).
4. Add beans to heat through, and toss in a handful of spinach or kale if you’re aiming for more veggies.
5. Garnish with sliced almonds.

Recipe from Cynthia's book, Slim Down Now

Looking for more delicious ways to eat more beans? You’ll also love my Vegan White Bean and Kale Soup recipe.