Are you a parent struggling to feed those nutritious black beans to your child?
Do you hate black beans but cannot ignore their health benefits?
If yes, this article is what you need to read!
But first, if you don’t know anything about black beans and are wondering why you should even consider consuming them in the first place, let’s find that out first.
Black beans, or black turtle beans, are black, shiny members of the bean family as their name suggests. Although there are six main different types of black beans, they all have fairly similar appearances and nutritional values.
Black beans are a rich source of protein, fiber, vitamin A, calcium, iron, manganese, and folic acid. Black beans also contain a high content of a rare compound called molybdenum, which strikes a hard bargain for incorporating it into your diet.
Health Benefits of black beans
Good for the heart
Black beans are considered very well for the healthy functioning of the heart as they have high concentrations of soluble fiber. Soluble fibers lower blood cholesterol, reducing the thickening of the artery walls and therefore, preventing heart attacks and strokes.
They also have proper amounts of omega-3 fatty acids. These acids are a good form of cholesterol and counter the negative effects of omega-6 fatty acids, the unhealthy form of cholesterol.
The seed coats of black beans contain anthocyanin flavonoids. These anthocyanins fight cancer in multiple ways, like preventing blood vessel growth to cancerous tumors, slowing cancer cell growth, and increasing the degradation of cancer cells.
High levels of protein and fiber qualify black beans to be called as a superfood. They digest slowly, but easily because of their smaller size. The high fiber content helps in avoiding constipation and thus, improves digestion.
The steady absorption of nutrients because of slow digestion also prevents spikes in blood sugar proving to be immensely helpful for diabetic patients.
Good for Pregnant Women
Black beans contain huge amounts of vitamin B9 or folate. For pregnant women, the folate levels in their body are crucial for the proper development of a fetus’ brain and spinal cord.
Now, to successfully implement black beans into your healthy meals, here are the things you need to know before starting getting anything going.
- Canned beans already come with water and salt.
- This may come as a surprise, but canned beans are already cooked. Therefore, there is no need to prepare them.
- You need to warm them up, without overcooking them and season them to taste.
Before starting the preparation process of black beans, you need to keep the following things ready:
- A pan or a deep pot
- One sliced onion
- Salt and pepper
- The can of black beans
- Peel off the onion and chop it into small cubes.
- After opening the can of beans, wash them thoroughly with clean water.
- Keep the pan on the burner and turn the stove to medium heat.
- Pour some oil and add the sliced onion.
- Add salt and pepper as much as required. But remember, the can already has salt in it, so add accordingly.
- Once the onions develop a brownish color, add the canned black beans.
- Cook them for no longer than 4-8 minutes to avoid overcooking and turning them into mush.
Canned beans can be tricky to prepare, but can be a delight if these common mistakes are avoided.
Over Seasoning the Beans
As mentioned above, canned black beans already have salt in them. Don’t forget this while seasoning them during their preparation. If needed, you can always try one kidney bean for taste and determine the seasoning you want to add since they are perfectly fine to eat directly out of the can.
Cooking Inside the Can
The can may look hard and safe to cook in, but may react differently under the heat. Therefore, it is advised to never cook beans directly in the can.
Storing Leftovers Back in the Can
Storing the leftovers back in the can is a bad idea. The can loses its ability to keep its contents fresh once opened.
Treating Canned and Dried Beans Similarly
Canned and dried beans are worlds apart in taste, texture, and usability. While canned beans come cooked, dried ones have to be cooked for many hours before using them in your meals. So, never try to supplement the canned beans with the dried ones.
There you go, that answers your question of how to cook canned beans. Follow this article carefully and enjoy the healthy addition of black beans into your delicious meals.