The black bean vegetable is very common in Latin American cuisine; it is sometimes called “Venezuela beans” or “turtle beans”. What I love about them most is their natural flavor. Black beans are nutritious legumes that fall into the high fiber foods category. They do not only contain protein and fiber but can also boost of many vitamins and antioxidants as well. They are a good source of magnesium, iron, and folic acid. Phytonutrients/phytochemicals which help your body function properly and prevent diseases are found in beans. Some of the possible health benefits of the black bean include; healthy digestion, managing diabetics, guarding off heart diseases, lowering blood pressure, maintaining healthy bones, preventing cancer and not forgetting weight loss and satiety ability.
Now how do you include black beans in your diet? Black beans whether dried or canned can be used for any recipe. But be mindful that dried black beans must be sorted carefully by taking off small rock pieces and debris. Always soak them overnight not more than 10 hours to cut the cooking time, and to give you that nice meaty texture. However, others have argued that there is no need to soak them. On the other hand, canned beans always contain sodium so have them drained and rinsed with water properly to cut the sodium before adding to your recipes. Black beans are good for spreads, they are good to go with anything be it salads, burritos, burgers, whole grain crackers, side dishes, etc.
Follow the instruction below and consider this recipe to try any time of the day.
Vegetable Black Bean Shrimps Recipe
Ingredients: cook time: 20 mins servings: 4 - 5
-1 can (15 oz) black beans, drained and rinsed well
- 5 lbs. boiled shrimps
- ¼-½ teaspoon cayenne pepper
- Salt to taste
-1 medium-size carrot washed & diced
- 1 small onion diced
- 2 stock celery washed & diced
- 1 cup vegetable broth
- 1 teaspoon cumin
- 1 clove garlic, minced
Directions to follow:
- In a medium-size saucepan, pour vegetable broth, beans, onion, carrot, celery, garlic and boil with heat for 13 minutes.
- After that reduce heat to simmer for 2 minutes
- Now add cumin, cayenne pepper, salt, and shrimps. Stir and leave to simmer for 4 to 5 minutes
- Turn off heat cover for few minutes and serve.
- You can use corn in place of shrimps.
Nutrition Facts 15 oz canned black beans
% Daily Values*
Total Fat 1.24g 2%
Saturated Fat 0.321g 2%
Polyunsaturated Fat 0.536g
Monounsaturated Fat 0.107g
Cholesterol 0mg 0%
Sodium 1646mg 69%
Total Carbohydrate 70.97g 24%
Dietary Fiber 29.6g 118%
Vitamin A 0%
Vtamin C 17%