Black beans, an essential staple in many traditional dishes across Latin America and the Caribbean, are praised not only for their delightful taste but also for their nutritional profile. Rich in protein, fiber, vitamins, and minerals, they serve as an excellent meat alternative in vegetarian and vegan diets. Their versatility makes them a popular ingredient in soups, stews, salads, and side dishes.
Nutritional Information (per 100g cooked):
- Calories: ~132 kcal
- Protein: ~8.9g
- Carbohydrates: ~23.7g
- Sugars: ~0.3g
- Fat: ~0.5g
- Dietary Fiber: ~8.7g
- Iron: ~2.1mg
- Magnesium: ~70mg
- Potassium: ~355mg
Ingredients:
- 100% black beans
How to Use:
- Soaking: Soak dried beans overnight to reduce cooking time and improve digestibility.
- Boiling: Cook soaked beans in fresh water until tender, typically 60-90 minutes.
- Canned: Available pre-cooked and can be rinsed and used immediately.
- Refried: Mash and fry with onions, spices, and a touch of oil for a tasty side or filling.
Recipe Idea – Black Bean Soup: Ingredients:
- 2 cups dried black beans, soaked overnight and drained
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 jalapeño, seeds removed and minced
- 2 tsp ground cumin
- 1 tsp smoked paprika
- 6 cups vegetable broth
- Salt and pepper, to taste
- Fresh cilantro and lime wedges for garnish
Instructions:
- In a large pot, sauté onions, bell peppers, and jalapeño until soft.
- Add garlic, cumin, and smoked paprika. Cook for an additional 2 minutes.
- Add soaked beans and vegetable broth to the pot. Bring to a boil.
- Reduce heat and let simmer until beans are tender, about 60-90 minutes.
- Once cooked, blend part of the soup with an immersion blender for a creamier texture or leave as-is for a chunkier soup.
- Adjust seasoning with salt and pepper.
- Serve hot, garnished with fresh cilantro and a squeeze of lime.
Diets it fits into:
- Gluten-Free
- Vegan
- Vegetarian
- Low-Fat
- High-Protein
Note: Black beans are a fantastic source of plant-based protein and fiber, making them particularly beneficial for digestive health, blood sugar control, and satiety. Pairing them with a grain like rice provides a complete protein source.
