Black Beans are an excellent source of fiber, protein and have a high mineral count of molybdenum, folate and magnesium. Enjoy their nutritional goodness in soups, stews, chili, casseroles, as part of a bean salad or with many other recipes. Cook and puree beans with spices to serve on crackers or add to burgers, meatloaf and other dishes. To cook add 1 cup beans to 3 cups liquid, cooking for 60 to 90 minutes. Cook and freeze for a quick meal anytime.