Black beans recipes: full of protein and fiber, and tasty, too!

Black beans might not appear on your grocery list often, but they are nutritious and delicious and it…

Guía de Regalos

Black beans recipes: full of protein and fiber, and tasty, too!
Foto: Flickr

Black beans might not appear on your grocery list often, but they are nutritious and delicious and it pays to give them a try. They work for so much more than just burritos! Beans are a high-protein food that many people use to replace chicken, fish or beef in their diets. Black beans contain a range of other important nutrients, too. They are high in fiber for appetite control and bowel function. They also contain zinc and iron. Trying black beans recipes allows you to reap the health benefits of them while also enjoying a tasty meal and saving yourself some money.

Replacing some or all the meat in recipes is one popular way to incorporate beans into your diet. Do you love tacos, burritos and enchiladas filled with chicken or beef? Try removing half the meat and filling in the dish with black beans. You’ll get a nutrient boost, but the flavor of the beans works well with meat and lets you create a new black beans recipe twist on an old classic. Black beans also taste great in beef stew and vegetable soup.

You might not equate black beans with salad, but they bulk up a salad and taste good mixed with vegetables. Throw together romaine lettuce with sliced red onions, black beans, corn kernels, and shredded cheese. Top with tomato salsa, and enjoy for lunch or dinner. Add black beans to pasta salad along with tomatoes, black olives, cheese, and Italian dressing.

As a side dish, you can’t go wrong with black beans recipes. Cook the beans and season with salt, pepper and garlic and serve with Spanish rice and cheese enchiladas. Or mash the beans and add a bit of sour cream and a can of diced green chilies to make a dip that tastes great with corn chips or warm flour tortillas. Throw some black beans into your favorite salsa recipe to mix up the flavors and boost the nutrition. Top your favorite Mexican-inspired meals with the salsa, or enjoy it for a snack with corn chips.

It might not sound appetizing, but many people swear by black beans in brownies. They are processed until smooth and used as a substitute for some of the fat in the recipe, either oil or butter. The texture of the beans adds moisture to the brownies and gives them a creamy consistency and taste. Don’t be afraid to give it a try; just don’t tell anyone about your secret ingredient until after they’ve eaten them!

Look for canned black beans, which take a lot of the work out of using them in recipes. If you prefer, many supermarkets sell dried black beans, which you soak and cook before using in recipes. Either option is healthy and lets you try out some new flavors.