Lia’s Black Beans (2024)

FAQs

Lia’s Black Beans? ›

Directions. Sauté smashed garlic, diced onion and poblano pepper in canola oil until caramelized. Season with salt, cumin, oregano and ancho chili powder. Transfer soaked beans to a pressure cooker pot with the onion mixture and cover with two-parts liquid (water, broth or a mixture of the two) to one-part beans.

Yes! Black beans are loaded with antioxidants and anti-inflammatory compounds. Adding these to your diet can seriously help reduce inflammation.

Heart Health

Studies show that eating beans can lower the total amount of cholesterol and levels of “bad” cholesterol in your blood. This may reduce your risk of developing heart disease. One study showed that eating a single serving of dried beans per day can reduce the risk of heart attack by up to 38%.

Nutritional Value in Pinto and Black Beans

Pinto and black beans are extremely similar in their nutritional values. They both offer protein, fiber, calories, iron, vitamin B1 and more. However, pinto beans have slightly more calories, carbs, fiber and fat content.

Canned black beans are a versatile, ready-to-use ingredient that you can use to boost the nutrient content of many dishes. They're a rich source of plant-based protein and fiber. This makes them a weight-loss-friendly food that may also help you manage blood sugar levels and lower your risk of heart disease.

1. Avocados. Avocados are often sought after for their creamy texture and satiating taste. But they are also powerhouses when it comes to fighting inflammation.

Black Beans

"Fiber is a key nutrient for maintaining a healthy digestive tract and decreasing the risk for constipation," says Keri Gans, M.S., RD. A 1/2-cup serving of black beans has 6 grams of fiber, which will certainly help things move along in your digestive tract to relieve pent-up gas and decrease bloating.

Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium may prevent inflammation and decreases tumor growth rates.

(Four years longer, to be exact—he states that eating a cup of beans a day adds about four years to your life expectancy as opposed to eating no beans at all). However, there's no need to stress about getting these legumes in every single meal.

Is black beans a superfood? ›

Black beans are rich in fiber, plant-based protein, folate, copper, iron, thiamine, manganese, and magnesium. The Western diet often lacks fiber and essential nutrients like folate and iron. This superfood can help provide essential nutrients.

They are both incredibly healthy. The nutrition differences between black beans vs. pinto beans are almost negligible, and they both provide plenty of protein, fiber, vitamins, minerals, and antioxidants.

The bottom line. Brown rice is a more nutrient-dense product than white rice. Because of this, brown rice may help reduce blood sugar levels and aid in managing weight. But white rice is good for people with certain digestive issues and those who can't digest fiber-rich foods well.

Unless the recipe tells you to keep the canned beans in their liquid, you should drain your can and give the beans a good rinse before using. This will improve the flavor and texture of your finished dish. Open your cans of beans using a can opener. There may be sharp edges from opening the can.

You can dress them up as much as you'd like with seasonings and aromatics, or enjoy them as is. Canned beans are technically already cooked, but you may choose to warm them up for hot dishes or just as a standalone side.

Beans. Beans such as chickpeas, black beans, red kidney beans, and lentils are high in fiber and phytonutrients, which reduce inflammation. They are an inexpensive and excellent source of protein, especially for vegetarians or vegans, and they're a low-glycemic carbohydrate.

Beans contain compounds with anti-inflammatory and lipid-lowering properties, meaning they help reduce inflammation and levels of fats in the blood, respectively. They also support a diverse and healthy gut microbiome ( 13 ).

On the other hand, purine-rich plant-based foods such as peas, beans, lentils, spinach, mushrooms, oats, cauliflower and broccoli were found to have little to no effect on the risk of a gout attack.