how to cook black beans from a can
Black beans are a popular and versatile ingredient in many dishes, from soups and stews to salads and burritos. If you're short on time or don't have access to dried black beans, canned black beans are a convenient and affordable option. However, cooking canned black beans requires some knowledge and techniques to ensure they are flavorful and tender. In this article, we'll show you step-by-step how to cook black beans from a can, including tips for seasoning and serving them. Whether you're a beginner cook or a seasoned chef, these easy instructions will help you make delicious black beans that can be enjoyed on their own or as part of a tasty meal.
What are the health benefits of consuming black beans?
Black beans, also known as black turtle beans, are a popular legume that has been consumed for centuries in many cultures around the world. They are a rich source of several essential nutrients and can provide a wide range of health benefits when included in a balanced diet.
Here are some of the key health benefits of consuming black beans:
Good source of plant-based protein
Black beans are an excellent source of plant-based protein, containing around 15 grams of protein per cup (cooked). This makes them a great alternative to meat for vegetarians and vegans. Protein is essential for building and repairing tissues in the body and also plays a role in maintaining healthy skin, hair, and nails.
High in fiber
Black beans are also a rich source of dietary fiber, which is important for maintaining good digestive health. Fiber helps to keep the digestive system running smoothly, prevents constipation, and can even lower the risk of developing certain types of cancer. One cup of cooked black beans contains around 15 grams of fiber, which is more than half of the recommended daily intake for adults.
May help regulate blood sugar levels
Black beans have a low glycemic index, meaning that they release sugar into the bloodstream more slowly than high-glycemic foods. This can help to regulate blood sugar levels and may be beneficial for people with diabetes or those at risk of developing the condition.
Rich in antioxidants
Black beans are a rich source of antioxidants, which are compounds that help to protect the body against damage from harmful molecules known as free radicals. Antioxidants have been linked to a reduced risk of chronic diseases such as heart disease, cancer, and Alzheimer's disease.
May lower the risk of heart disease
The fiber, antioxidants, and other nutrients in black beans have been shown to help reduce the risk of heart disease. One study found that people who ate legumes such as black beans regularly had a lower risk of developing heart disease than those who did not.
May help with weight management
Black beans are a low-fat, low-calorie food that can help with weight management. The high fiber and protein content of black beans can help to keep you feeling full for longer, reducing the likelihood of overeating or snacking on unhealthy foods.
how to cook black beans from a can
Ingredients for Black Beans Recipe
- 1/2 large onion, minced.
- 1 tablespoon olive oil.
- 1 plum tomato, minced.
- 1/4 teaspoon dried oregano.
- 1 teaspoon minced garlic (about 2 cloves).
- 1 jalapeno, minced (optional; seeds and veins removed if you don’t want it spicy).
- 1/4 teaspoon smoked paprika.
- 1/2 teaspoon ground cumin.
- 1 15-ounce can of black beans (no salt preferred).
- chopped cilantro, for serving (optional).
- salt, to taste.
- 1 tablespoon lime juice (about the amount of juice in 1/2 lime).
Instructions For Can Black Beans
Heat oil in a saucepan over medium-high heat. Add onion, tomatoes, garlic, jalapenos (if using), smoked paprika, cumin, and oregano. Mix and saute for 5 minutes, until the onions are soft and translucent.
Add cans of black beans (do not drain), stir, and bring to a boil. If you prefer a more soupy consistency, you can add more water or broth until you reach your desired texture. Remove from heat and stir in lime juice and salt.
Garnish with chopped cilantro and serve.
