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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