Super Food Friday- Black Beans

We all know black beans are super high in fiber and protein, but did you know that they are also high in folate (64%), magnesium (30%), and iron (20%)?!  Black beans also have plenty of other vitamins, minerals and antioxidants such as potassium, phosphorous and vitamin A. So it’s safe to say that these little legumes pack a powerful nutrient punch!

Benefits of Black Beans:

  • High in fiber
    • Improves digestion
    • Aids in weight loss
    • An inexpensive, filling addition to many dishes
    • Helps the body fight inflammation
  • High in protein
    • Builds muscle
    • Burns unwanted fat
  • Stabilizes blood sugar
    • Maintaining stable blood sugar levels keeps energy even and reduces unnecessary stress on the body
    • The “time-released” starches in black beans makes a great source of carbohydrates for those with any form of insulin resistance.
  • Many nutrients
    • Important for those not eating meat
    • Antioxidants slow aging process
    • Helps keep cells healthy

Black beans, anciently, are native to the Americas, but are currently used all over the world. They have a creamy, meaty texture and make a great substitute for meat.  They are used in a variety of ethnic savory dishes, egg dishes, soups, salads and even desserts! The most common use is along with rice, as this creates a complete protein source.

Check out some recipes:

Black Bean Brownies

15-oz. can black beans, drained
½ c. cocoa powder
4 Tbsp. coconut oil, melted
¾ c. raw honey
2 tsp. stevia
1 tsp. vanilla extract
3 eggs
½ c. gluten-free flour
¼ tsp. sea salt
¼ c. water
Preheat oven to 350 degrees F. Mix all ingredients together. Pour batter into a greased 8×8 pan and bake for 40 minutes. Allow to cool.


Black Mango Salad

2 15 oz cans black beans, drained and rinsed
2 mangoes, peeled and cubed
1 red bell pepper, chopped
3 green onions (white and green parts), sliced
¼ tsp red pepper flakes
½ cup red wine vinegar
Zest and juice of 1 orange and 1 lime
Combine all ingredients in a large bowl and mix well. Chill for one hour, then serve over a bed of greens or rice, or just eat plain.


Black Bean Soup

2 cans black beans
1 c. water
¼ c. chopped white onion
¼ c. chopped green onions
¼ c. chopped red bell peppers
¼ c. chopped mushrooms
3 cloves finely chopped garlic
sea salt
chili powder
hot sauce (optional)                                                                                                                                                                                  Blend 1 can of black beans with 1 cup water until smooth. Meanwhile, in a medium sauce pan sauté onions, mushrooms, garlic in 2 tablespoons oil. When vegetables are tender, add black beans and water from the blender and stir on a medium-low heat. Add second can of beans, sea salt, chili powder, cumin and hot sauce to taste.

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