Black beans: properties, nutritional values, calories


I black beans  they are health benefits in that rich in antioxidants, important in the prevention of various degenerative diseases. The black bean is mainly present in the culinary tradition of the Americas: we find it in the Creole cuisine of Central America, in the Tex-Mex cuisine of the south of the United States of America and in Brazil. Let's find out better.

> 1. Properties and benefits of black beans

> 2. Calories and nutritional values

> 3. How black beans are used

Black beans: properties, nutritional values, calories


Properties and benefits of black beans

Black beans have a high nutritional value. They contain a high content of vegetable proteins (25%) and many nutrients such as fibers, enzymes and anthocyanins (very important antioxidants in the prevention of various degenerative diseases).

They are also high in iron, calcium, vitamin B and folic acid, minerals and magnesium, phosphorus and manganese. The presence of the high fiber content makes them excellent for promoting digestion and preventing constipation.

They help keep your cholesterol level low in the blood, stabilize blood sugar levels and reduce the risk of diabetes and heart disease.


Calories and nutrition facts of black beans

One cup of unsalted cooked black beans contains approx 227 calories and in particular:

  • 1 g of fat,
  • 15 g of fiber,
  • 41 g of carbohydrates,
  • 15 g of sugar.  

It also provides 20 percent of the daily useful iron and 5 percent of the recommended calcium.


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Black beans: properties, nutritional values, calories


How black beans are used

Black beans can be found both ready in jars or buckets. The dry ones need to soak overnight (6-8 hours), then they must be cooked in water for about an hour. Once cooked black beans can be eaten with salads either as a side dish or added to sauces. They can also be added to soups to which it gives a very dark color and which enhance all their flavor.

One of the most common recipes is that of refried beans, namely overcooked beans. The recipe is as follows:

Ingredients - 200 g of black beans, 1 red onion, 3 cloves of garlic, 1 tablespoon of chilli powder, 1 bunch of fresh parsley, 1 teaspoon of cumin powder, extra virgin olive oil, salt and pepper.  

Procedure - Soak the beans in plenty of water for twelve hours then put them in a pot without overdoing the water so that you create a cream with the right consistency and full of nutrients (for the doses provided, about half a liter is fine. of water). Cook for about an hour. While the black beans are cooking, beat the garlic and onion very finely and sauté it in a pan with oil; as soon as the onion becomes transparent, add the chilli and mix well. Pour the cooked beans into a pan, mix carefully and purée with an immersion blender; if necessary, add the cooking liquid of the beans, bearing in mind that the result must be that of a very thick cream, in which the spoon stands upright. Sprinkle with parsley.

The frijoles refritos are a very nutritious side dish andhigh protein content.



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> Black beans among the three legumes rich in magnesium: discover the others


| Wikipedia |


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