Black Beans - Fiber, Folate, and Phytonutrients

Did you know that black beans aren’t actually black?  The color is very dark purple from the concentration of anthocyanins, phytonutrients in the flavonoid class that are powerful antioxidants.  These are the same phytonutrients found in red, blue, and purple foods: blueberries, raspberries, blackberries, cherries, grapes, eggplant and acai berries.

Black beans, also called turtle beans, are also rich in molybdenum, folate, fiber, tryptophan, protein and iron.  One cup of black beans provides 15 grams of dietary fiber and 15 grams of protein.  For most people, this is ½ of the daily value of fiber and just under one-third of daily protein requirements.

Black beans are available dried or canned.  Canned beans cost more than dried beans but can save you a lot of preparation time.  If you choose canned beans, look for organic beans that do not contain additives or extra salt, and rinse them well before using them.  Select dried beans that are whole and free from cracks and discoloration.  Dried beans will keep for 12 months in an airtight container kept in a cool, dark, dry place. 

To cook black beans from scratch, soak them in water for 8 hours or overnight in the refrigerator.  Remove any beans that float and discard.  Drain the beans and add fresh water before cooking.  I recommend adding fresh garlic and a 1-inch piece of kombu (a dried sea vegetable) to the cooking water to flavor the beans and add minerals.  There is also some evidence that adding kombu will improve the digestibility of the beans.  Do not add salt to the cooking water, as this will result in tough, mealy beans.  Always season beans with salt after cooking.  Bring beans to a boil and then reduce the heat to simmer and cook for 1 hour or until tender.  Drain the beans and store in the refrigerator for up to 3 days.

Black beans are creamy, delicious, and very versatile.  For breakfast, try huevos rancheros or create a breakfast burrito with scrambled eggs, avocado, and salsa.  Black beans can be added to salads, soups, chili, or even pasta to add texture and fiber. 

One of my favorite recipes for black beans is Black Bean Hummus.  Place the following ingredients in a food processor and blend until smooth.  Add additional lemon juice or water to adjust the consistency.

1 clove garlic

1 15 oz can black beans, drained, or 2 cups of cooked black beans

2 tablespoons lemon juice

1 ½ tablespoons tahini (sesame seed paste)

¾ teaspoon ground cumin

½ teaspoon salt

¼ teaspoon cayenne pepper

¼ teaspoon paprika