Food for Thought Blog
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.
- 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.
- Plant-based iron: tofu, beans, lentils, seeds, nuts, spinach, asparagus, beets and more.
- Animal-based iron: beef, pork, poultry, eggs, seafood and some fish.
Click on a recipe to download it.
Black Bean Brownies: