Also known as turtle beans because of their hard, shell-like appearance, black beans are, are legumes similar to peanuts, peas, and lentils. Black beans are prized for their high protein and fiber content, along with several other key vitamins and minerals.
- Black beans are a rich source of resistant starch, which can help support the growth of desirable bacteria in that area of the digestive tract.
- The seed coat of the black bean is an outstanding source of three flavonoids that help to support cardiovascular health.
- As with other beans, the richness of fiber and protein help to regulate blood sugar.
- Black beans are an excellent source of molybdenum and a very good source of folate and dietary fiber. They are also a good source of copper, manganese, vitamin B1, phosphorus, protein, magnesium and iron.
- A one cup serving of cooked black beans provided about one third of a day’s protein requirement.
Best Ways to Use
- Include black beans with your other favorite toppings next time you make a stuffed sweet potato.
- Black bean soup or chili is certain to warm you up on cold winter days or anytime of the year you want to enjoy its nurturing essence.
- For a twist on traditional burritos, use black beans in place of refried pinto beans.
- Blend cooked black beans with tomatoes, onions and your favorite spices to create a delicious bean soup.
- For a simple yet delicious lunch or dinner entrée, serve a Cuban inspired meal of black beans and brown rice.
- In a serving bowl, layer black beans, guacamole, chopped tomatoes, diced onions and cilantro to make a delicious layered dip.
Source: WH Foods Black Beans