Black beans have been a staple of North American diets for at least 7,000 years. Scientists call them Phaseolus vulgaris, but people outside of science also call them “turtle beans” and “frizoles negros.”
Black beans have a satisfying texture and mildly sweet flavor. Theyâre also incredibly healthy, providing multiple vital nutrients with minimal fat and sugar.
The antioxidants, fiber, protein, and carbohydrates in black beans make them nutritionally powerful. A lot of beans in your diet can lower your risk of a number of serious diseases and help your body burn calories better.
Unlike many other foods that are high in carbohydrates, black beans donât cause a spike in blood sugar. Studies have actually found the opposite. Most of the time, people with lower blood sugar eat black beans with rice instead of just rice. Beef is a healthy food that can help people with diabetes control their blood sugar and lower their risk of heart disease.
Eating a lot of beans may help lower your risk of getting some types of cancer, like those in the stomach, kidneys, and colon. In early tests on animals, beans may also help slow the growth of breast cancer tumors, but more tests on people are needed.
The antioxidants in black beans can help to protect your eyes against age-related macular degeneration and cataracts. A big study by the National Eye Institute found that people who were already at a high risk of advanced macular degeneration were 45% less likely to get it when they took a lot of antioxidants. Antioxidants also reduced vision loss in the same high-risk group by 19%.
Eating beans has been shown to lower the total amount of cholesterol and “bad” cholesterol in your blood. This may reduce your risk of developing heart disease. An experiment discovered that consuming one serving of dried beans every day can lower the risk of having a heart attack by as much as 38%.
Surveys have shown that people who eat beans regularly may weigh less and have smaller waists. People who were overweight and ate mostly beans and other legumes lost more weight and had bigger drops in “bad” cholesterol than men who were on other types of diets.
Scientists believe that these effects come from beansâ high levels of protein, fiber, and slow-digesting carbohydrates. These can all help your body to feel fuller for longer and absorb nutrients better.
There are a lot of antioxidants in black beans. These can protect your cells and lower your risk of getting heart disease, cancer, and other diseases. Black beans provide you with the following vitamins and minerals:
People on a low-carb diet might not want to eat black beans because they can be high in carbs. They also contain some difficult-to-digest compounds that can cause gas and intestinal discomfort if you eat too many.
Hearty, nutritious black beans are a versatile staple that can be incorporated into a variety of delicious dishes. Their rich, earthy flavor complements both savory and sweet ingredients. So what should you eat with black beans to make the most of their nutrition and taste? Here are 10 mouthwatering recipes that highlight tasty and healthy pairings.
An Overview of Black Beans
Black beans, also known as turtle beans, are a bean variety that is especially popular in Latin American cuisine. They have an oblong shape and matte black exterior. When cooked, the inside of the beans retain a creamy white color.
Nutritionally, black beans are an excellent source of plant-based protein and fiber. Just one half cup of cooked beans contains around 8 grams of protein and 6 grams of fiber. Black beans also provide key micronutrients like iron, magnesium, folate, and potassium.
In terms of taste, black beans have a distinctive earthy and mildly sweet flavor. They readily absorb surrounding flavors from other ingredients and spices. Their soft, creamy texture also complements chunkier ingredients with contrasting crunchy or crispy textures.
10 Delicious Ways to Eat Black Beans
Here are some mouthwatering recipe ideas that highlight excellent pairings for versatile black beans:
1. Black Bean Tacos
Cook black beans with taco seasoning and stuff into warmed corn tortillas along with shredded lettuce, diced tomatoes, shredded cheese, salsa, and sour cream or Greek yogurt.
2. Black Bean Burritos
Roll up black beans with Spanish rice, sautéed peppers and onions, guacamole, shredded cheese and salsa in a whole wheat tortilla.
3. Black Bean Soup
Purée black beans with sautéed aromatics like onion, garlic, and celery then simmer with vegetable or chicken broth Garnish with avocado, cilantro or Greek yogurt
4. Black Bean Salad
Toss cooked black beans with diced bell peppers, corn, red onion, cilantro and a red wine vinaigrette for a fiber and antioxidant-rich salad.
5. Black Bean Burgers
Mash black beans with breadcrumbs, onion, garlic, and spices and shape into patties. Cook and place on whole grain buns with all the burger fixings
6. Black Bean Enchiladas
Stuff tortillas with black beans, shredded cheese, and enchilada sauce then bake until melted and browned on the edges.
7. Black Bean Chili
Cook black beans with tomato sauce or diced tomatoes, chili powder, cumin, sautéed onions and garlic for a hearty, protein-packed chili.
8. Black Bean Quinoa Bowls
Serve black beans over quinoa with sautéed veggies, avocado, shredded cheese or Greek yogurt and salsa for a balanced meal.
9. Black Bean Brownies
Purée black beans and mix into brownie batter along with cocoa powder and chocolate chips for extra nutrition and moisture.
10. Black Bean Breakfast Tacos
Scramble eggs with black beans, cheese, veggies, and taco seasoning. Stuff into tortillas for a protein and fiber-filled breakfast.
Tips for Cooking with Black Beans
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Canned black beans can be used as a quick shortcut. Just rinse to reduce sodium.
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Soak dried beans overnight before cooking to reduce gas-causing oligosaccharides.
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Flavor beans with onions, garlic, bell peppers, chili powder, cumin, cilantro, lime juice, etc.
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Mash or purée beans to use as a thickener for dips, spreads and soups.
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Cook extra beans to use later in the week for meals, snacks, salads and more.
The Benefits of Black Beans
Black beans are one of the most versatile, flavorful beans you can add to your diet. They supply a wealth of nutrition including:
- Plant-based protein to support muscle growth and satiety
- Fiber to promote digestive and heart health
- Iron to prevent anemia and aid circulation
- Folate to assist in new cell generation
- Magnesium for bone health and regulating blood pressure
- Potassium to control fluid balance
Plus, they have a tasty, creamy texture that takes well to global seasonings and ingredient pairings. They can be incorporated into everything from tacos to brownies for a nutrition and flavor boost. So follow your culinary inspiration and enjoy black beans in a variety of fun, nourishing recipes.
How to Prepare Black Beans
To get all the health benefits of black beans, start with dry beans rather than canned. Rinse the beans thoroughly with cold water and soak them. Soaking is an important step for preventing intestinal gas.
The best method is the âhot soak. â Add 10 cups of cold water to every 2 cups of beans. Bring the water to a boil and leave it at a rolling boil for one to three minutes.
Next, take the pot off the heat and let it stand for 4 hours. After you drain and rinse the beans, theyâre ready to cook.
Try using your beans to make one of these dishes:
- Bean and cheese quesadilla
- Bean enchilada
- Black bean burrito
- Turkey and bean chili
- Black bean and fruit salsa
- Bean-stuffed bell peppers
More on Diet & Weight Management
How Nutritious are Black Beans? | Health Benefits of Black Beans
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