The Benefits Of Black Beans: Recipes, Possible Harm

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-17 02:10

The benefits and nutritional properties of black beans

Black beans are one of the plant varieties belonging to the legume family. The grains of black beans are small, their skin is silky black. The cooked beans have a delicate yet firm texture.

Black beans are a very useful product for humans. Scientists have found that the darker the skin of the bean, the more antioxidants it contains. Accordingly, the champion in this regard is precisely the black beans. And in terms of dietary fiber content, it is ahead of red beans and, moreover, peas. So, black grains contain 15-25 g of fiber, red grains contain 6 to 13 g, and peas contain only 7-9 g. Therefore, black beans are a product that definitely deserves attention.

Content:

• The benefits of black beans
• Nutritional properties
• Harm and contraindications to the use of black beans
• Rules for the selection and storage of black beans
• Black beans: recipes

The benefits of black beans

The benefits of black beans lie in their chemical composition and nutritional value. Thus, vegetable protein from black beans is closest in composition to animal protein when compared to proteins from other legumes.

Eating the product for food, you can quickly replenish energy reserves, since the feeling of fullness will not keep you waiting. 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 is stabilized, the number of beneficial mycobacteria in the intestine increases, and insulin in the blood does not increase sharply.

Black beans can reduce the level of "bad" cholesterol in the blood, prevents its deposition in blood vessels. As a result, the risk of developing cardiovascular disease decreases.

It has been proven that black beans reduce the risk of developing cancer in general, and bowel cancer in particular.

This type of beans is prepared in the same way as other legumes. Grains are added to soups, salads, and porridge is made 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 are part of the beans, you can reduce the risk of developing ARVI. 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	Amount in 1 cup of beans, weighing 172 g	Percentage of Recommended Daily Allowance
Magnesium	120.4 mg	2.4
Manganese	0.76 mg
Molybdenum	129 μg	22.7
Copper	0.36 mg	3.2
Folic acid	256 μg	2.1
Thiamine	0.42 mg	2.8
Iron	3.61 mg	1.6
Phosphorus	240.8 mg	2.7
Cellulose	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, it is 6.32%.

Harm and contraindications to the use of black beans

Black beans are a product that should not be eaten for certain diseases, including:

• Gastritis.
• Colitis.
• Peptic ulcer of the stomach and duodenum.
• Gout.
• Flatulence.

You should 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 for the elderly due to the lack of enzymatic activity of the digestive tract.

Care should be taken when offering beans to children under 12 years of age 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 packs in stores, and beans can be purchased by weight in the market. It is preferable to purchase factory-packaged beans. Thus, the chance to buy a low-quality product is reduced.

Do not buy wet grains or those with cracks on the surface. You can find canned black beans. It is worth giving preference to those legumes, on the jar with which the least salt and preservatives content is indicated.

Store beans in a cool and dry place, preferably out of reach of sunlight.

Black beans: recipes

Black beans can be used to make a variety of soups, salads and even desserts. In addition to their delicate taste, these grains can decorate any dish.

Puree "Hummus". This is a very tasty puree that can be used to grease pita bread or bread. You can also apply mashed potatoes in a thin layer on the bread, put a tomato, sweet corn from a tin can, chopped bell peppers, chopped herbs and sprinkle with cheese on top. The result is a snack that resembles Mexican food.

To make mashed potatoes, boil 1.5 cups of black beans, put them in a bowl, add a clove of garlic, a small head of onion, 1/2 teaspoon of chili, 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 have been collected, they are chopped with a blender to puree.

Buckwheat soup with black beans. To prepare the dish, you will need to follow these steps:

• It is necessary to cook in advance a vegetable broth based on any ingredients. It can also be replaced with meat broth, as long as it is not salty. The broth will need 2 cups.
• Also boil 300 g of black beans in advance.
• A tablespoon of olive oil is heated in a heavy-bottomed saucepan. Then 1/3 cup of chopped onions and 1/2 cup of sweet red bell pepper are stewed on it. Stew vegetables for 5 minutes.
• Then add a teaspoon of chili pepper and 1/4 cup of buckwheat to the pan. Cover the dishes with a lid and simmer for another 5 minutes.
• Then add the pre-cooked broth, boiled black beans, a glass of frozen corn, a glass of grated carrots and a bay leaf to the pan. This mixture is left to simmer for another 3 minutes.
• Then add 2 glasses of water, black and red peppers, and salt to the soup. The amount of spices depends on the person's taste.
• The soup is boiled for another quarter of an hour, and 5 minutes before the end of cooking, add 1/2 cup of a mixture of finely chopped vegetables. This mixture includes broccoli, spinach, and kale and two tablespoons of lemon juice.

Black bean, pepper and tomato salad. To prepare the dish, you will need to follow these steps:

• Chop 3 tomatoes, a small bunch of celery and 1 yellow bell pepper.
• Separately, mix 3 tablespoons of sour cream (fat content - 20%), salt and pepper, add 100 g of salsa sauce.
• Add 1.5 cups of boiled black beans to the chopped vegetables, mix, pour in the dressing and serve.

Soup with beans and sausage. Soup recipe:

• Cooked meat broth in advance, which will take 2 cups and black beans - 1 cup.
• Thinly chop a bunch of green onions and 250 g 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 a saucepan and onions and garlic are fried in it.
• Then add a can of canned corn without brine, tomatoes and broth. The resulting mixture is brought to a boil.
• Then add salami and beans to the soup and leave on the stove for another quarter of an hour. In this case, the fire should be weak. When the soup is turned off, add marjoram (2 stalks) to it, then pepper and salt.
• The soup is left alone for 5 minutes, after which the dish can be served.

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).