black beans
Black beans are not only a tasty highlight of Mexican cuisine, but also a valuable contribution to a healthy diet. Their diverse preparation options and high nutritional value make them an enrichment of every meal.
Health Benefits of Black Beans
Black beans are an excellent source of protein and are high in fiber, making them a valuable food for a balanced diet. They contain important vitamins and minerals such as iron, calcium and magnesium, which can promote health. The antioxidants in black beans can help reduce inflammation and lower the risk of certain diseases. Here are the nutritional values of dried black beans per 100g.
| nutrient | Crowd |
|---|---|
| calorific value | 1281 kJ / 304 kcal |
| Fat | 1.20 g |
| of which saturated fatty acids | 0.30 g |
| carbohydrates | 41.50 g |
| of which sugar | 3.10 g |
| fiber | 17.3 g |
| protein | 23.10 g |
| Salt | 0.023 g |
Source: Rapunzel
How to soak and prepare black beans properly
There are several methods to soften black beans. Here are some tried and tested methods:
- Soak black beans in plenty of water for at least 8 hours, or preferably overnight. This makes soaking easier and shortens the cooking time.
- If you are short on time, you can use the quick soaking method. To do this, boil the beans in a pot of water for 1-2 minutes. Remove the pot from the heat, cover and let the beans soak in the hot water for about an hour.
- Black beans can also be prepared in a pressure cooker. This method significantly reduces cooking time and results in soft beans.
Make sure the beans are always completely covered with water while cooking. Add more water if necessary. Once the beans are tender, you can use them in your favorite dishes.
Difference between black beans and kidney beans
Both kidney beans and black beans are popular legumes used in various culinary traditions around the world. Despite similar texture and comparable nutritional value, they differ in taste nuances and preferred use in different cuisines. The most important differences at a glance:
Kidney beans are characterized by a slightly sweet taste and a rather floury consistency, while black beans have an earthy aroma and a creamier texture.
In North American and European cuisine, kidney beans are particularly popular and are often used in chili con carne and various stews. Black beans, on the other hand, are an indispensable part of Latin American cuisine, including Mexican, Cuban, Brazilian and Caribbean cuisine.
Although kidney beans and black beans are interchangeable under certain circumstances, especially in terms of personal taste preferences or the availability of ingredients, both types of beans have their own distinctive flavor and a specific role in the diversity of cuisines around the world.
Black Bean Brands
I love cooking with Rapunzel black beans. Here are links where you can buy them directly (affiliate links).
recipes with black beans
Black beans can be used in many different ways in the kitchen, from soups and salads to main dishes. Here are recipes with black beans:
