Vegetable Spotlight: Black Beans

— Written By and last updated by black beans

Today were putting the spotlight on an amazing legume, black beans! According to the United States Department of Agriculture, a can of low-sodium black beans can account for 30% of our servings of dietary fiber. This is beneficial for our body to stay full and healthy. It is also cholesterol-free, which benefits heart health, as well as being a great source of folate for red blood cell production. Below is a delicious recipe from the Academy of Nutrition and Dietetics for a Mediterranean Pita Pizza, featuring black beans.

Mediterranean Pita Pizza

2 whole-wheat pitas (6-inch diameter)
¼ cup hummus
½ cup fresh or frozen spinach, chopped (if frozen, defrost and drain first)
½ cup black beans, rinsed
½ cup artichoke hearts
¼ cup non or low-fat Swiss cheese, shredded


  1. Preheat over to 325ºF.
  2. Spread hummus evenly over pitas. Add beans, spinach and artichoke hearts. Top with cheese.
  3. Bake in the oven for 15 minutes or until pita is toasted. Let cool and enjoy.


“Mediterranean Pita Pizza Recipe” – The Academy of Nutrition and Dietetics

“All About Beans Nutrition, Health Benefits, Preparation and Use in Menus” – North Dakota State University Publications

“Low Sodium Canned Black Beans” – Household UDSA Food Fact Sheet – The United States Department of Agriculture