Black beans are a protein-rich
super food! They have 15 grams of
protein in a single serving of ½ cup, the protein equivalent of 2 eggs. One
serving of black beans also provides nearly 15 grams of fiber, over half the
daily recommendation.
Black beans provide special
support for digestive health and can lower your risk of colon cancer. The
dietary guidelines for Americans establishes 3 cups of cooked legumes per week
as the minimum desired amount. We are working hard at Good Shepherd Food Bank
to provide more of the foods we need to stay healthy!
Recent research links bean and
legume intake to lower risk of type 2 diabetes, many types of cardiovascular
disease, and several types of cancer. They are high in Folate, Fiber, Copper,
Manganese, and Vitamin B1.
These inexpensive little beauties are a terrific way to stretch a meal.
Canned beans are ready to go! Already pre-cooked, simply drain and rinse before using. Black beans are a great addition to tomato-based soups or even just your regular can of Campbell’s to provide a more filling lunch. One great trick to bulk up and stretch a jar of your favorite salsa is to add black beans. Stir black beans into your plain brown rice, add some chili powder and cumin for a great side dish. They’re a terrific partner to your morning eggs! With a little imagination black beans can sneak into most meals we make to add that extra boost of protein and fiber!
One of our favorite Cooking Matters© recipes using black beans is:
Black Bean Vegetable Soup (serves 8)
·
4 cloves garlic
·
1 medium onion
·
2 medium carrots
·
2 medium celery stalks
·
1 medium apple
·
2 (15-oz) cans black
beans, no salt added
·
1 (14 ½-oz) can
crushed tomatoes, no salt added
·
1 Tablespoon canola
oil
·
2 Tablespoons chili
powder
·
4 teaspoons ground
cumin
·
4 cups low-sodium
vegetable broth
·
1 (8 ¾-oz) can whole
kernel corn or 1 cup thawed frozen corn
·
1 teaspoon salt
·
¼ teaspoon ground
black pepper
·
1/3 cup fresh cilantro
leaves (optional)
Instructions
1. Peel and mince garlic. Peel
and chop onion.
2. Rinse carrots, celery, and
apple. Peel and chop carrots. Chop celery and apple.
3. If using, rinse and mince
cilantro.
4. Using a colander, rinse and
drain black beans. In a medium bowl, add half the black beans, reserving the
rest for later. Add tomatoes to the bowl. Mash together with a fork.
5. In a large pot over
medium heat, heat oil. Add garlic, onion, carrots, and celery. Cook, stirring
occasionally, until onion is softened, about 5 minutes.
6. Add chili powder and cumin.
Cook, stirring, for 1 minute.
7. Add chopped apple, mashed
bean and tomato mixture, remaining beans, broth, and corn.
8. Bring to boil. Reduce heat
and simmer until vegetables are tender, 10-15 minutes more.
9. Stir in salt and pepper. If
using, stir in cilantro now.