Taste: Black beans have a have a meaty texture and a rich, nutty flavor that does well with robust ingredients and seasonings. Popular in Latin American and Caribbean cooking.
How to eat: Black beans are a common variety of beans that are also called turtle beans because of their dark and shiny appearance or frijoles negros in Spanish.
Math: 1 cup dried beans = 2cups cooked beans
Liquid per cup of legume: 3 – 4 cups
Soak: overnight. Drain water and replace with fresh, cold water for cooking.
Cooking time: 60-90 minutes
Health Benefits of Black Beans
The outermost coat of the seeds is rich in anthocyanins flavonoids, which give the seeds their color and provide anti-inflammatory and antioxidant benefits, including prevention of heart disease.
Aside from these, black beans also provide omega-3 fatty acids in the form of alpha-linolenic acid (ALA), which are essential to heart health.
In addition, the indigestible fraction (IF) of black beans, which has a protective effect on the digestive system, is greater than that of other types of beans.
The balance in protein and carbohydrate content of these beans help regulate blood sugar levels. Studies have also shown that black beans may protect against cancers of the colon, breast, and liver.