Black beans: benefits, recipes, cooking secrets

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Black beans are very he althy. The protein included in its composition, in its properties is almost equal to the protein of animal origin. Black beans perfectly saturate the human body, providing it with all the necessary nutrients, vitamins and trace elements.

Besides, after eating this legume, a person does not feel hunger for a long time. Beans normalize the level of cholesterol in the blood, contributes to the prevention of cancer.

Black beans can be used to prepare a variety of dishes: soups, cereals, salads.

What you need to know about cooking

Before you start cooking a dish, which includes black beans, it is better to soak the seeds first. Thanks to this, the body will better absorb all the nutrients of the culture, and “gas attacks” will decrease by a third during the passage through the intestines.

You can soak the beans overnight. To do this, pour it into a container, add water so that it covers it by 5 cm, and place it in the refrigerator.

How to cook beans?

For cooking, you need to take beans and water inproportions of 3 to 1. Bring to a boil, then reduce the gas to a minimum and cook until tender. The cooking process can take up to two hours. It is better not to add s alt and spices, otherwise the beans may remain harsh. Cooked beans can be stored in a covered container in a cold place for up to three days.

Black Bean Recipes

This type of bean can be used in a variety of dishes - from desserts to salads and soups. This article introduces some of them.

Hummus Puree

This dish cooks very quickly. The finished puree can be applied to bread or pita bread, you can also make a dish reminiscent of Mexican pizza: spread the puree on thin slices of bread, put a tomato, canned corn kernels, bell pepper, herbs, cheese on top.

Find out what ingredients we need:

• black beans (boiled) - 1.5 cups;
• garlic - clove;
• onions - one small one;
• spice - half a small spoon of paprika, cumin, chili, turmeric;
• juice of half a lemon;
• water - 3 tablespoons.

Go to the cooking process. Grind the garlic well, grate the onion on a fine grater. Put all the ingredients in a blender, beat until puree.

Black bean and buckwheat soup

The main role in this soup is played by buckwheat. Buckwheat and black beans, the benefits of such a tandem are obvious, they combine perfectly in taste and saturate the body with a mass of substances it needs.

To orderto prepare such a soup, we need the following ingredients:

• olive oil - tablespoon;
• chopped onion - a third of a glass;
• chopped bell pepper - ½ cup;
• three cloves of finely chopped garlic;
• buckwheat - ¼ cup;
• dry chili powder - one small spoon;
• vegetable or low-fat meat broth without s alt - 2 cups;
• boiled black beans - 300 grams;
• carrots, grated on a medium grater - 1 cup;
• frozen corn kernels - 1 cup;
• one bay leaf;
• chopped cilantro - ¼ cup;
• lemon juice - two tablespoons;
• black, red pepper and s alt to taste;
• finely chopped spinach, kale, broccoli - ½ cup.

Consider the cooking process.

1. Heat olive oil in a heavy bottomed saucepan, add pepper and onion, simmer for 5 minutes.
2. Add garlic, chili and buckwheat to the vegetables, simmer with the lid closed for another 5 minutes.
3. Pour in vegetable broth, add boiled beans, corn, carrots, bay leaf, simmer for 3 more minutes.
4. Pour two glasses of water into the soup, add spices, s alt. Cover and simmer until the buckwheat is tender (about 15 minutes).
5. 5 minutes before the dish is ready, add chopped leafy vegetables and lemon juice.

Black bean, pepper and tomato salad

ForTo prepare this tasty and he althy dish, we need the following products:

• boiled black beans - 1.5 cups;
• 3 medium tomatoes;
• Bulgarian sweet yellow pepper - 1 pc.;
• sour cream 20% fat – 3 tbsp. spoons;
• salsa sauce - 100 grams;
• lemon juice - 1 tbsp. spoon;
• celery greens - 1 small bunch.

Let's start cooking.

1. Dice peppers, tomatoes and celery greens.
2. Separately mix sour cream, sauce, s alt and pepper.
3. Add boiled beans to vegetables, mix, season with the resulting mixture just before serving.

Soup with beans and sausage

Let's first consider the products needed to make a delicious and satisfying soup:

• boiled black beans - 1 cup;
• canned corn - 1 can;
• a bunch of green onions;
• garlic clove;
• pepper, s alt - to taste;
• sunflower oil - 3 tablespoons;
• salami - 250 grams;
• meat broth - 2 cups;
• marjoram - 2 stalks;
• tomatoes - 1 kg.

Now consider the cooking process.

1. Cut green onions into thin rings.
2. Drain liquid from corn.
3. Peel the salami and cut into thin slices.
4. Peel the garlic clove, mince with a garlic press.
5. Cut the tomatoes into small cubes.
6. Pour sunflower oil into a saucepan, add onion and garlic, saute for 5minutes.
7. Add canned corn, chopped tomatoes and beef broth, bring it all to a boil.
8. Salami and boiled beans, put in the prepared soup, cook for another 15 minutes over low heat. After turning off, add s alt, pepper and finely chopped marjoram. Let the soup steep for 5 minutes before serving.

This soup goes well with croutons. Bon appetit!