Black Beans

Nutritional Benefits

A great source of meatless protein

- Packed with 8 grams of fiber per cup - They also provide a dose of folic acid, a B vitamin used in red blood cell formation and DNA synthesis. Folic acid is a very essential nutrient for pregnant women. - 2 grams of iron is also provided in of cup which is needed to help deliver oxygen to our tissues through the blood stream

BLACK BEANS BEWARE: Many canned black beans are loaded with sodium which in large amounts can be a detriment to our health. Opt for the lower sodium when buying canned and rinse the beans in a strainer before using. This will help decrease the amount of sodium.

*Bean Bit If you are looking for a meatless meal black beans and rice is considered a complete protein. Between the two, they contain all of the amino acids (small building blocks of proteins) that we need in our diet.

Recipes:

Black Bean Soup

(source: http://recipefinder.nal.usda.gov/recipes/black-bean-soup) Ingredients 1 cup onion (chopped) 34 cups celery (chopped) 2 teaspoons garlic (chopped) 1 12 cup beef broth (fat removed) 2 cans black beans (15 oz. each, drained and rinsed) 12 cup salsa (thick and chunky) 1 12 teaspoon cumin 12 teaspoon onion powder 14 teaspoon oregano (dried) Instructions 1. Combine all ingredients in a saucepan. Nutrition Facts: Serving Size 1 cups Servings Per Container 4 Calories 160 Calories from Fat 10 Total Fat 1g Sodium 860 mg Carbohydrate 27g Dietary Fiber 8g Protein 8g

2. Cover and simmer for 20-25 minutes or until vegetables are tender.

*the sodium content of this recipe can be dramatically reduces by using low sodium beans and rinsing them before using

Black Bean Spread

(courtesy of sparkrecipes.com) Source: http://recipes.sparkpeople.com/recipecalories.asp?recipe=2017281 Ingredients: 1 1/2 cups cooked black beans* 1 shallot, about 2 tablespoons, quartered 1/2 bunch cilantro, about 3/4 cup 1 Serrano pepper, stem and seeds removed 1 clove garlic 1 teaspoon cumin seed 2 limes, zested and juiced 1/4 cup tomato sauce Nutrition Facts: Servings Per Recipe: 4 Amount Per Serving Calories: 101.4 Total Fat: 0.5 g Cholesterol: 0.0 mg Sodium: 157.4 mg Total Carbs: 17.6 g Dietary Fiber: 5.8 g Protein: 5.8 g

Directions: Place all ingredients in a food processor and puree until smooth. Cover and refrigerate. Serve immediately or refrigerate for up to five days. Serving Size: Makes four 1/2 cup servings

Black Bean Burger

(courtesy of sparkrecipes.com) Source: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=649918 Ingredients 1 can black beans (rinsed) 1 large egg 1/4 cup plain bread crumbs 1 clove garlic (minced) 1tsp chili powder salt, pepper, and cayenne to taste

Directions 1. mash beans in a large bowl. 2.mix in chopped garlic, spices, and egg 3 stir in bread crumbs 4. shape into 5 patties, you can refrigerate them if they are not very firm (up to one day ahead) 5. either bake or cook in a skillet until hot

Nutrition Facts: Servings Per Recipe: 5 Amount Per Serving Calories: 73.1 Total Fat: 1.5 g Cholesterol: 42.5 mg Sodium: 236.2 mg Total Carbs: 11.8 g Dietary Fiber: 2.7 g Protein: 4.8 g