Healthy Alternatives: Black Beans
Black beans are high in fiber and magnesium, very low in fat, and very versatile. Research published in the Journal of Agriculture and Food Chemistry showed that black beans are as rich in antioxidants as grapes and cranberries. According to the research the darker the bean, the higher the antioxidant level. Black beans are also high in protein and are a good alternative to meat and dairy products that are high in calories and saturated fat. One cup of black beans provides about 15 grams of protein.
Black beans can be purchased either dried or canned. Dried black beans need to be soaked overnight and then simmered at a ratio of 3:1 (three cups of water to one cup of black beans) for 1 1/2 -2 hours. They can also be cooked in a pressure cooker significantly shortening the cooking time. After cooking they will last in the fridge for about three days. When buying canned black beans read the ingredients to make sure they don’t have high fructose corn syrup or any other unnecessary additives.
Black beans can be added to almost any latin or southern dish, salads, soups and chilis. Saute black beans with garlic, onions, cumin and serve over rice or couscous. Add to dips such as salsa, guacamole or bean dip. Add to quesadilla, burritos and enchiladas.
