Black beans are an excellent addition to any diet.  They are aptly named as they are exactly as described: black beans. They are known for their smoky and nutty flavor as well as their versatility.  Black beans are readily available all year round and can be found dried in bulk or canned. 

Black beans are loaded with health benefits.  They are a fabulous source of dietary and insoluble fiber, which aids in preventing blood sugar levels to rise quickly after a meal.  For this reason they could benefit anyone suffering from diabetes
or hypoglycemia. Its high fiber content also greatly supports digestion and can be helpful to prevent digestive disorders. Black beans are also excellent sources of antioxidants and can have as much as 10 times more than an equivalent amount of oranges.

Black beans are very high in iron and protein. They can be a wonderful resource for anyone looking to replace or lessen the amount of red meat in their diet.  They are also rich in the mineral manganese to support energy levels, and folate for heart health.

If buying dried black beans, make sure to keep them in an airtight container in a cool and dark place.  If you prefer to buy them canned, we encourage you to look for options with no salt additives.

How to prepare

Rinse your beans in cool water.  It’s often best to presoak your beans for several reasons:

• It reduces the cooking time.
• It has proven to lower some sugars associated with flatulence.

The easiest way to do this is to soak them in a bowl and refrigerate overnight.  Make sure to rinse them again before cooking.  Another way is to boil the beans for a few minutes, remove from heat and let soak for about 2 hours.

To cook black beans, simply combine one cup of water for every cup of beans in a pot. Bring to boil, reduce heat and let simmer for about one and half hours or until beans become tender. 

Quick serving ideas

• Try a recipe for a delicious black bean soup or chili.
• Wrap black beans in a tortilla with some fresh kale or chard and a little avocado. Add any other veggies you might like and enjoy a quick and easy bean burrito.

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FRIJOLES NEGROS (CUBAN BLACK BEANS)
 
2 cups of cooked black beans  or 2 (10 oz) cans of black beans, drained of liquid
1 medium onion, chopped
1 green bell pepper, chopped
4 cloves of garlic, minced
1 tsp cumin
1/2 tsp oregano
1 Tbsp red wine vinegar

Sauté the onion and pepper over medium heat in a little bit of cooking oil (try grape seed oil as it’s more stable at higher temperatures than olive oil).  Add the garlic and sauté. Add beans and spices and simmer for about 30 minutes. Add vinegar just before serving.  Serve over rice with a wedge of lime.

Enjoy!

**Take a look at the Avocado and Grapefruit recipe for a possible side salad. Or just enjoy the black beans with a few slices of avocado on top.