Natives of South America, black beans are especially popular in Mexican
and Latin American cooking.
Black Beans Information
A member of the kidney bean family, the
black bean is small and slightly square in shape, with white meat that has a hearty flavor
under the dark skin. These beans are native to South America, and are especially popular in
Mexican and Latin American cooking. When black beans are cooked, their shiny black skin gives
a purplish tint to the other ingredients accompanying them.
Varieties
Black beans are also called black turtle, Mexican, or Spanish black beans.
Buying and storing tips
When purchasing beans in bulk, avoid lackluster beans or those with excessively chipped
skins. Black beans keep well for over a year in an airtight container, preferably glass or
ceramic.
Availability
Black beans are available year-round, both dried and canned.
Preparation, uses, and tips
Before cooking, soak the beans in water for 8 hours, then pressure cook for 18 minutes, or
simmer on the stove for 2 hours. 1 cup of dried black beans makes approximately 2 1/2 cups of
cooked beans. In Mexican cooking, black beans are prepared for serving in burritos,
enchiladas, and as refried beans (frijoles refritos). Add chilled cooked beans to
salads; they are especially good with fresh
corn, chopped tomato, and cilantro seasoned with a little oil and vinegar.
Nutritional Highlights
Black beans (cooked, boiled), 1 cup (172g)
Calories: 227
Protein: 15.2g
Carbohydrate: 40.8g
Total Fat: 0.9g
Fiber: 15g
*Excellent source of: Iron (3.61mg), Magnesium (120mg), Phosphorus (241mg), and Folate (256mcg)
*Good source of: Zinc (1.93mg), Thiamine (.42mg), and Niacin (2mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
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