Food for Thought Blog

Black Beans

November 21st, 2019Food

Black beans are nutritious powerhouses rich in fibre, protein and contain vitamins and minerals such as folate, potassium and iron.

HOW TO CHOOSE

  • Choose dried black beans with smooth skins and without shriveled seed coats.
  • Avoid cans of black beans that are dented, bulging or leaking.

HOW TO PREPARE

  • Dried black beans: Soak beans overnight (8 hours or more).
  • Dried black beans that have been soaked overnight and canned black beans can
    both be rinsed and eaten raw or added to a bean salad with vinegar and pepper.
  • To cook, use 3 cups (750 mL) water for every cup (250 mL) of soaked beans. On the
    stove, bring beans and water to a boil and simmer 45 minutes to 60 minutes. In the
    microwave, heat on high for 10-15 minutes.

HOW TO STORE

  • Tightly sealed containers in a cool, dark and dry area.
  • Canned beans can be stored in a cool, dry place (up to 1 year).
  • Once cooked, can keep in the fridge for 5 days.

HOW TO FREEZE

  • Lay the cooked beans flat in freezer bags or small containers.
  • Store cooked beans in the freezer for up to 6 months.

Nutrient SPOTLIGHT: IRON

One serving of black beans contains more iron than a 3 oz. serving of flank steak. You can find iron in animal protein sources and plant-based protein sources.

Iron:

  • Carries oxygen to all parts of the body.
  • Assists in the development and metabolism of our cells.
  • Helps in brain and nerve development.
  • Promotes proper immune function.

Sources:

  • Plant-based iron: tofu, beans, lentils, seeds, nuts, spinach, asparagus, beets and more.
  • Animal-based iron: beef, pork, poultry, eggs, seafood and some fish.

Recipes

Click on a recipe to download it.

Black Bean Brownies:


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