how to cook black beans from a can
how to cook black beans from a can
Black beans are a great food choice for vegetarians and vegans. They are high in protein and fiber, low in fat, and have a lot of vitamins and minerals. Black beans are a rich source of iron, zinc, folate, and vitamin B-6. They are also a good source of copper, manganese, and potassium.
Black beans are often referred to as “the magic bean” due to their many health benefits. Here are some reasons why black beans are healthy:
• Black beans are high in protein. A cup of cooked black beans contains about 8 grams of protein. Protein helps build strong muscles and bones.
• Black beans are low in fat. One cup of cooked black beans has only 1 gram of fat. Fat slows down digestion, making it harder to feel full after eating. Eating fewer calories means losing weight faster.
• Black beans help lower cholesterol levels. A study published in the Journal of Nutrition showed that people who ate legumes had lower total cholesterol than those who did not eat them regularly.
• Black beans contain antioxidants. Antioxidants protect cells from damage caused by free radicals. Free radicals cause cancer, heart disease, and aging.
• Black beans improve blood sugar control. Beans are a good source of soluble fiber, which makes it easier to digest carbs and reduces blood sugar spikes.
• Black beans reduce inflammation. Inflammation causes pain and swelling. Black beans contain anti-inflammatory compounds called phytochemicals. These compounds may help prevent arthritis, asthma, and allergies.
• Black beans boost immunity. Studies show that people who consume beans regularly tend to have stronger immune systems.
• Black beans promote cardiovascular health. Black beans contain flavonoids, which are powerful antioxidants that help keep arteries clear. Flavonoids also help prevent atherosclerosis (hardening of the arteries).
• Black beans are a good source of fiber. Fiber keeps you regular and helps you stay fuller longer.
• Black beans provide lots of nutrition. A single cup of cooked black beans provides over 100 percent of the daily recommended intake of several vitamins and minerals.
• Black beans make you smarter. Beans are good brain food. They contain tryptophan, an amino acid that helps produce serotonin, a neurotransmitter that affects mood. Serotonin also helps regulate sleep cycles.
• Black beans strengthen bones. Beans are a good bone builder. They contain calcium, phosphorous, magnesium, and potassium. All these elements work together to increase bone density.
how to cook can black beans
- serves:4 servings
- PREP:10 minutes
- COOK:8 minutes
- TOTAL:18 minutes
Ingredients for Black Beans Recipe
- 1 tablespoon olive oil
- 1 plum tomato, minced
- 1/2 large onion, minced
- 1 teaspoon minced garlic (about 2 cloves)
- 1 jalapeno, minced (optional; seeds and veins removed if you don’t want it spicy)
- 1/4 teaspoon dried oregano
- 1/2 teaspoon ground cumin
- 1 15-ounce can of black beans (no salt preferred)
- 1/4 teaspoon smoked paprika
- salt, to taste
- 1 tablespoon lime juice (about the amount of juice in 1/2 lime)
- chopped cilantro, for serving (optional)
Instructions For Can Black Beans
Heat oil in a medium saucepan over medium-high heat. Add tomatoes, onion, garlic, jalapenos (if using), cumin, smoked paprika, and oregano. Mix and saute for 5 minutes, until the onions are soft and translucent.
Add cans of black beans (do not drain), stir, and bring to a boil. If you want the beans to be a little soupier, add some more water or broth until the consistency is to your liking. Remove from heat and stir in lime juice and salt.
Garnish with chopped cilantro and serve.
black beans nutrition
Serving: 1serving Calories: 150kcal (8%) Carbohydrates: 21g (7%) Protein: 6g (12%) Fat: 4g (6%) Saturated Fat: 0g Polyunsaturated Fat: 0g Monounsaturated Fat: 3g Trans Fat: 0g Cholesterol: 0mg Sodium: 11mg Potassium: 463mg (13%) Fiber: 6g (24%) Sugar: 0g Vitamin A: 150IU (3%) Vitamin C: 5mg (6%) Calcium: 50mg (5%) Iron: 2mg (11%)
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