Black beans are awesome

Black beans are starchy vegetables and are classified as legumes.  They are a good plant-based protein option.

 Are black beans good for you?

The answer is yes if you are looking for a food that is:

 ·      High in protein: good source of plant-based protein

·      High in fiber: rich in soluble fiber (pectin) that delays stomach emptying. This means it helps with satiety, lowering cholesterol and blood sugar levels.

·      High in nutrients:  potassium, magnesium, iron, folate and vitamin E and thiamine

·      Gluten Free: a good food choice for those who are sensitive to gluten or with celiac disease

·      Antioxidants food:  contain quercetin and saponins that are anti-cancer and anti-inflammatory compounds

Canned beans are easy and fast to use for preparing last-minute meals.  You can also use dry beans instead of canned beans. Just soak the beans in cold water for 8-10 hours prior to cooking them.  No matter from a can or starting with dried beans, black beans are definitely nutritious, versatile, and budget friendly.

What can you make with black beans? Well, I made spicy Hawaiian and Southwestern black beans burgers.  I used Sriracha sauce and Yoshida sauce to give my Hawaiian burger its spicy kick and the Teriyaki flavor.  You can use any teriyaki sauce of your choice and skip the Sriracha sauce if you don’t want the spiciness. 

The main ingredients I used in my Southwestern burger were salsa and taco seasoning.  One can of black beans gives 4 hearty patties; you can get double the amount of bean patties if you make patties thinner. 

I also made brownies with a can of black beans.  Using oranges that are sweet and juicy are the keys to that orange flavor.  Wondering why not just make real brownies for desserts?  I agree that nothing can replace real sweet treats.  However, this dessert is good for anyone who wants to increase their protein intake. My family loved the brownies.  They couldn’t tell the brownies had black beans until I told them!