Black beans are the good for you food of the week. Rich in protein, fiber and a host of other nutrients, black beans are a healthy addition to your diet. Yet many people seem to shun them or just don’t think about them very often when planning meals.
That’s too bad, because a one-cup serving of black beans contains more than your daily requirement of molybdenum, which is thought to help with energy production in our cells, and aid the kidneys and nervous system. You’ll also get more than half of your daily requirement for folate and dietary fiber, as well as good amounts of protein, manganese, iron, phosphorous, and magnesium. That one cup serving only contains 227 calories, making black beans an excellent choice in your healthy diet.
The combination of protein and fiber in black beans will help regulate your blood sugar, which in turn can reduce your risk for type 2 diabetes. Likewise, adding legumes such as black beans to your diet will help reduce your risk for cardiovascular disease and and lower your cholesterol levels.
WinCo sells canned black beans under their HyTop brand at 65 cents for a 15 ounce can. Or you can buy them dried and get a one pound bag for $1.17. You may sometimes see them referred to as turtle beans. They have an earthy taste, similar to mushrooms, and can be used in a variety of dishes.
Add black beans to your next taco night. Stuff them in a burrito, or sprinkle them on a Southwest inspired salad. Mix them with corn, tomatoes, red onion, lime juice, cumin and jalapenos for a tasty dip and serve with tortilla chips. Serve black bean soup for a delicious, filling lunch entrée. Add them to your favorite chili, stew or soup. Or use them for breakfast in huevos rancheros. Visit this column on Saturday for a healthy black bean dip you can serve during the Super Bowl.
Talk it up:
Do you enjoy black beans?
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