Black beans are one of the best foods for your health, your budget, and your waistline. This article will give you a comprehensive introduction to the nutritional value of black beans, along with easy to follow preparation directions that will make you a black bean whiz in no time. Read on to learn the facts about dried and canned black beans, and cooking tips so that you can be sure your black beans will be mouthwateringly plump and tender every time. With so many health advantages to eating black beans on a regular basis, you’ve got plenty to gain from making black beans a part of your regular kitchen repertoire.
Black Beans And Health
Black beans are packed with fiber and protein. That means they’ll satisfy even the most intense hunger, and will keep you feeling full and energetic for hours. Black beans help to regulate your body’s glucose level throughout the day, which means your metabolism will be chugging away at top speed, burning through any extra calories you’ve taken on so that you can stay slim and trim. Plus, the fiber content of black beans will help you beat cholesterol. The soluble fiber in black beans binds with the bile acids in your system and carry them out of your body, making it impossible for those acids to become cholesterol. This is great news for your heart health, and can dramatically reduce your risk of a stroke or heart attack. Black beans also pack a large amount of insoluble fiber, which is key fuel for your digestive system, and helps keep your whole digestive tract in top shape, preventing a wide range of ailments, including short-term bouts of constipation and chronic conditions like diverticulosis and irritable bowel syndrome. Plus, black beans are high in antioxidants called anthocyanins, which help fight the free radicals in your system, so black beans are a powerful nutritional weapon in the fight against cancer and the aging process. Black beans are also high in iron and manganese, two important building blocks of a healthy overall diet.
Dried Versus Canned Black Beans
There are two basic forms of black beans: raw, dried beans, and pre-cooked, canned beans. Each type has its advantages. Dried black beans are easy on your budget, and many cooks feel that black beans cooked at home are superior in taste and texture. Canned beans make meal preparation a snap, and are a great choice when you only have a short amount of time to get food from pantry to table. If you use dried black beans, you’ll have to pre-soak them and cook them on the stovetop. If you opt for canned black beans, all you have to do is rinse them in a colander, and they’re ready to use in any dish! Their moister texture makes canned black beans preferable when you’re planning to puree your beans, as you would for dips or spreads. However, dried black beans are generally considered to be best for long-cooking dishes. Because beans made from dried are firmer when cooked, they will retain their integrity when canned beans would start to turn mushy, which makes them ideal for dishes like chili, stew, or casseroles. Read on to learn more about how to cook black beans from dried.
Cooking Tips For Dried Black Beans
To make dried black beans at home, you’ll have to soak them in advance. You can soak black beans overnight, or you can quick-soak them a few hours before you want to start cooking. Just place your black beans in a pot along with enough water to cover them and stand about two inches over the top of the beans. Then, leave them alone for at least eight hours, or bring them to a rapid boil for two minutes and let them sit for two hours. During this period, the water will break down the elements of the beans that can lead to uncomfortable gas during digestion. Once the beans are soaked, rinse them with cold water in a colander or sieve. Place your soaked beans in a pot with another batch of fresh, cold water (about three cups water per cup of beans) and simmer them for ninety minutes, or until the beans are plump, tender, and taste smooth in your mouth.
Reference:
- You can find some fun recipes for black beans on the Black Bean page from the Home Cooking section of about.com, online here.
