Not only delicious, but also healthy. Find out why it is worth introducing black beans into your diet. These inconspicuous pods have many advantages.
First of all there are black beans source of plant protein. Thanks to this, it should be included in the diet of every vegetarian and vegan. However, not only people who don’t eat meat will appreciate it. Black beans hide within large amounts of fiberthanks to which it supports intestinal function, prevents constipation and strengthens the health of the digestive system. These two ingredients make it so filling. Despite the small amount of calories, it allows you to feel full for a long time. Therefore, it will be useful for people on a diet.
Black beans has a low glycemic index. This means that after eating it, energy is released for a long time and the blood sugar level does not spike dramatically. This is an important feature, especially for people who care about regulating blood sugar levels.
Additionally, they have fiber combined with potassium beneficial effect on the heart and circulatory system. They help reduce high levels of bad cholesterol and reduce the risk of future heart disease. They also regulate blood pressure.
They contain antioxidants such as polyphenols and anthocyanins. They have a positive effect on the entire body and relieve inflammation in the body. They also slow down the aging process of the body and reduce the risk of future cancer.
It also contains minerals such as phosphorus, iron and magnesium. Thanks to them, they support the health of the skeletal system. They improve bone density and prevent osteoporosis. Due to the content of B vitamins, including folic acid they have a positive effect on the immune system and help in the production of red blood cells.
We get black beans in two forms. The most popular one is canned beans, which we get in a can. It is ready to eat immediately. However, you may encounter dry grains that will need to be cooked before cooking . Both forms are delicious and valuable.
Black beans are a universal ingredient in the kitchen. It is usually associated with Mexican cuisine. It is often served fried or as an addition to tortillas or burritos. It has a creamy consistency and a deep flavor with a slightly nutty aroma. Thanks to this, you can use it as an addition to groats or pasta. It can also be an ingredient of many sauces and soups.
Black beans also taste delicious blended. You can use it to prepare a variation of hummus or a simple spread for bread. Combined with tahini or your favorite spices, it will create an aromatic dip that can be used as an addition to a sandwich or as a filling for pancakes. Additionally, thanks to the fiber and protein content, it will fill you up for a long time.
Ingredients:
- 400 g cooked black beans or a can of black beans,
- garlic clove,
- 2 tablespoons of olive oil,
- a spoonful of lemon juice,
- a teaspoon of cumin,
- 0.5 teaspoon of sweet pepper,
- salt and pepper to taste.
How to do it:
Pour black beans into the blender container. Add garlic, oil, lemon juice and spices, then grind until smooth. If it is too thick, add an additional tablespoon of water. Blend until desired consistency is obtained. Taste and season with salt and pepper. Transfer the prepared paste to a bowl and serve. You can also put it in a jar and put it in the fridge. It will be good for about 3-5 days. Serve with crackers, nachos or your favorite bread. It tastes great too with fresh vegetables – just cut the carrot, pepper or cucumber into sticks and eat the paste from the bowl.
Source: Terazgotuje.pl
