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Black beans are one of the varieties of plants belonging to the legume family. The grains of black beans are small, their skin color is silky black. Cooked beans have a tender yet firm texture.
Black beans are a very useful product for humans. Scientists have found that the darker the bean skin, the more antioxidants it contains. Accordingly, the black bean variety is the champion in this regard. Yes, and in terms of the content of dietary fiber, it is ahead of red beans and, especially, peas. So, black grains contain 15-25 g of fiber, red grains contain from 6 to 13 g, and peas only 7-9 g. Therefore, black beans are a product that definitely deserves attention.
The benefits of black beans
The benefits of black beans lie in their chemical composition and nutritional value. So, vegetable protein from black beans is closest in composition to animal protein when compared with proteins from other legumes.
By eating the product, you can quickly replenish energy reserves, as the feeling of fullness will not take long. A person who has eaten black beans will not get hungry soon. These legumes move rather slowly through the digestive organs, ensuring their measured work. As a result, the chemical balance in the body stabilizes, the number of beneficial mycobacteria in the intestine increases, insulin in the blood does not rise sharply.
Black beans can reduce the level of “bad” cholesterol in the blood, prevents its deposition in the vessels. As a result, the risk of developing cardiovascular diseases decreases.
It has been proven that black beans reduce the risk of developing cancer in general, and bowel cancer in particular.
This type of bean is prepared in the same way as other legumes. Grains are added to soups, salads, porridge is cooked from them. Beans can be used as an independent garnish. This product is very popular in Latin America.
Nutritional Properties
The peel of black beans contains flavonoids that can fight cancer. Due to the hydroxycinnamic acids that make up the beans, you can reduce the risk of developing SARS. Black beans also contain omega-3 fatty acids.
Grains are rich in vitamins and minerals, the main of which are presented in the table.
Name | Quantity in 1 cup beans, weight 172 g | Percentage of Recommended Daily Allowance |
Magnesium | 120,4 mg | 2,4 |
Manganese | 0,76 mg | 3 |
Molybdenum | 129 μg | 22,7 |
Copper | 0,36 mg | 3,2 |
Folic acid | 256 μg | 2,1 |
thiamine | 0,42 mg | 2,8 |
Hardware | 3,61 mg | 1,6 |
Phosphorus | 240,8 mg | 2,7 |
Fibre | 14,96 g | 4,7 |
Protein | 15,24 g | 2,4 |
If we consider the energy value of the product, then it is 132 kcal per 100 g. As a percentage of the recommended daily allowance, this is 6,32%.
Harm and contraindications to the use of black beans
Black beans are a product that should not be eaten with certain diseases, including:
Gastritis.
Colitis.
Peptic ulcer of the stomach and duodenum.
Gout.
Flatulence.
Do not eat the product for people who have previously experienced allergic reactions to plants from the legume family. It is also necessary to limit the use of beans to the elderly due to the lack of enzymatic activity of the digestive tract.
Caution should be given to children under the age of 12 and pregnant women.
It should be remembered that oligosaccharides are present in the composition of black beans, which can provoke increased gas formation. Therefore, you need to use the product in moderation. Also, do not eat raw beans, as they contain toxic substances that can lead to poisoning with diarrhea, nausea, vomiting, and abdominal pain. However, after heat treatment, they are destroyed, and the useful qualities of the product remain.
Rules for the selection and storage of black beans
Black beans are sold in stores in packages, on the market beans can be purchased by weight. It is best to purchase factory-packed beans. Thus, the chance of buying low-quality goods is reduced.
You should not buy wet grains or those on the surface of which there are cracks. You can find black beans in canned food. It is worth giving preference to those legumes with the lowest content of salt and preservatives on the jar.
Beans should be stored in a dry and cool place, preferably out of direct sunlight.
Black beans: recipes
Black beans can be used to make various soups, salads and even desserts. In addition to the delicate taste, these grains are able to decorate any dish.
Puree “Hummus”. This is a very tasty puree, which can be used to lubricate pita bread or bread. And you can also spread the puree in a thin layer on bread, put a tomato on top, sweet corn grains from a can, chopped bell pepper, chopped herbs and sprinkle with cheese. The result is a snack that resembles Mexican food.
To prepare the puree, boil 1,5 cups of black beans, put them in a bowl, add a clove of garlic, a small onion, 1/2 teaspoon of chili pepper, paprika, cumin and turmeric. Then squeeze the juice of half a lemon into the resulting mixture and add 3 tablespoons of boiled water. When all the ingredients are collected, they are crushed with a blender until a puree is obtained.
Buckwheat soup with black beans. To prepare the dish, you will need to follow these steps:
In advance, you need to cook vegetable broth based on any ingredients. It can also be replaced with meat broth, as long as it is not salty. You will need 2 cups of broth.
300 g of black beans are also pre-cooked.
Heat a tablespoon of olive oil in a heavy bottomed saucepan. Then 1/3 cup of chopped onion and 1/2 cup of sweet red bell pepper are stewed on it. Simmer vegetables for 5 minutes.
Then add a teaspoon of chili pepper and 1/4 cup of buckwheat to the pan. Cover the bowl with a lid and simmer for another 5 minutes.
Then, pre-prepared broth, boiled black beans, a glass of frozen corn, a glass of grated carrots and a bay leaf are added to the pan. This mixture is left to simmer for another 3 minutes.
Then 2 cups of water, black and red pepper, and salt are added to the soup. The amount of spices depends on the taste of the person.
The soup is boiled for another quarter of an hour, and 5 minutes before the end of cooking, pour 1/2 cup of a mixture of finely chopped vegetables. This mixture includes broccoli, spinach, and kale, plus two tablespoons of lemon juice.
Salad of black beans, peppers and tomatoes. To prepare the dish, you will need to follow these steps:
Cut 3 tomatoes, a small bunch of celery greens and 1 sweet yellow bell pepper.
Separately, you need to mix 3 tablespoons of sour cream (fat content – 20%), salt and pepper, add 100 g of salsa sauce.
1,5 cups of boiled black beans are added to chopped vegetables, mixed, poured with dressing and served.
Soup with beans and sausage. Soup recipe:
Meat broth is cooked in advance, which will require 2 cups and black beans – 1 cup.
It is necessary to thinly chop a bunch of green onions and 250 g of salami.
Then you need to squeeze a clove of garlic through a press, chop a kilogram of tomatoes. Tomatoes are cut into cubes.
Sunflower oil (3 tablespoons) is added to the pan and onion and garlic are fried in it.
Then they add a can of canned corn without brine, tomatoes and meat broth. The resulting mixture is brought to a boil.
Then salami and beans are added to the soup and left on the stove for another quarter of an hour. The fire must be weak. When the soup is turned off, marjoram (2 stalks) is added to it, then pepper and salt.
The soup is left alone for 5 minutes, after which the dish can be served at the table.