Black beans are easy to recognize either in dry form or in cans. They are shiny black with a little white tummy button. They are considered a legume, like peas, lentils and peanuts. They are actually called Black Turtle beans because of the hard shell protecting the bean inside.
There are many health benefits associated with black beans. One cup of cooked black beans contains 15 grams of fiber, which helps to lower cholesterol, aiding in heart health and is beneficial to weight loss. For diabetics, high fiber diets may help to lower blood glucose levels. Dietary guidelines recommended in the daily diet is 21-25 grams of fiber, so one cup of black beans, along with other high fiber foods such as fruits and vegetables will easily meet those requirements.
What Makes Black Beans Good for You:
The health benefits don't stop with the fiber, the beans are loaded with essential vitamins and minerals.
High in Potassium, phosphorous, magnesium, copper, zinc and calcium they help maintain strong bones, which are essential in any diet and may be beneficial to those prone to arthritis and other bone degeneration.
Since black beans are naturally low in sodium, they are a good choice for those that need to reduce their sodium intake to lower blood pressure. Canned beans are high in sodium, rinsing them will help reduce the sodium content, however if you cook your own, you control what goes into them and you can leave out sodium without a loss of flavor by substituting healthy herbs and spices or no-salt seasoning.
A half cup serving of Black beans contains 19.5 grams of protein, zero grams of cholesterol and 58 grams carbohydrate, plus 0.8 grams of fat. The benefits to that half cup serving are that you will get about 44% of your daily needs of iron, 55% of your daily need of thiamin, 100% folate, 37% magnesium, 40 % phosphorus, 39% potassium and 13% of your daily need in zinc, plus a variety of phytonutrients that possess antioxidant properties.
Perfect Option for Vegetarians:
Because of the meaty texture and high protein, Black beans are often seen in vegetarian recipes, and can be used as meat substitutes in the form of vegetable burgers, vegetable loaves and appetizers. But they are easily paired with meats, pasta, rice and all types of vegetables.
With all these health benefits, the bonus is that black beans are easy to cook from scratch, either on the stove top or in the slow cooker. And beans or legumes in general are inexpensive to purchase in dried form, so they are easy on the budget and should become a staple in the pantry.
How to prepare:
Slow Cooker Method:
Sort and wash the beans. Removing broken or wrinkled beans. Soak the beans in water overnight to release the gasses stored inside.
Drain, rinse then, place in a slow cooker with enough broth to cover. I use about 2 cups of dry beans and about 1 quart broth when cooking. Set the slow cooker on high for 2 hours, then turn on low until the beans are firm but fork tender. Season as desired.
Stove Top Method.
Sort and wash the beans. Removing broken or wrinkled beans. Soak the beans in water overnight to release the gasses stored inside.
Drain, rinse then, place in a 4 Qt. kettle. Add enough broth to cover the beans. Bring to a boil, then reduce to simmer, stirring periodically. Test with a fork for doneness. Cook 2 hours or until they are still firm but fork tender when pressed with a fork. Season as desired.
Note: Vegetarians: Cook the black beans in vegetable broth, or if not vegetarian use beef or chicken broth if desired.
Serving Suggestions. Serve over cooked rice, Use to make vegetable burgers or Vegetable loaf, Use for soup, use in a Corn and Bean Salsa or use in tacos or burritos.
Follow the links below for recipes using Black Beans. The recipes are easy to make and if you cook up a pot of beans on the weekend, you will have black beans to use through the week for a variety of quick meals or appetizers.
For Chicken and Black Beans over Rice, follow the link:
justfowlingaround.weebly.com/from-the-pantry/black-beans-and-chicken-over-rice
For Fresh Black Bean Salsa, refer to the link:
justfowlingaround.weebly.com/appetizers/fresh-black-bean-salsa
For Black Bean and Chicken Soup, refer to the link:
justfowlingaround.weebly.com/chicken-soup-recipes/black-bean-and-chicken-soup
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