The Tale of the Black Bean

One website described this as “the poor man’s protein”. I disagree. While the protein itself is low-priced, the benefits of the black bean is far more than a financial substitute as it includes a low-fat (less than 1% of saturated fat per serving), high in iron and packed with essential B complex vitamins and minerals.

The price of a pound of dried black beans is roughly $1.09 pound in the Boston area.  Dried black beans (soak overnight in water) provide an excellent base for soups, casseroles and for the more adventurous Gluten Free Brownies.  No, I haven’t tried the GF brownies yet…but I am thinking about it!

The dried versus canned argument is one that has a banter in the blog-o-sphere world. I preferred dried because it is generally lower in sodium (some types of canned black beans contain 50% of the USDA recommended dose of sodium) and is often not processed in canneries that may cross contaminate with other allergens. The pro-side is that you can skip the overnight soaking, cooking and quicken cooking time.

I’ll often cook a pound of black beans and then keep them in the fridge for a week providing a quick protein source for throw together meals such as:

1)      Add a few to a salad combined with tomatoes, avocado, fresh corn and a dash of salsa for a spicy salad.

2)      In a crock pot, I’ll add a few with chicken broth (or water), onion and kale.

3)      Rice, beans and cheese: a perfect meal!

With fall emerging, add some black beans into your diet. Not only are they a low-priced alternative, they provide amazing health benefits 

The dried versus canned argument is one that has a banter back and forth in the blog-o-sphere world. I preferred dried because it is generally lower in sodium (some types of canned black beans contain 50% of the USDA recommended dose of sodium) and is often not processed in canneries that may cross contaminate with other allergens. The pro-side is that you can skip the overnight soaking, cooking and quicken cooking time.

I’ll often cook a pound of black beans and then keep them in the fridge for a week providing a quick protein source for throw together meals such as:

1)      Add a few to a salad combined with tomatoes, avocado, fresh corn and a dash of salsa for a spicy salad.

2)      In a crock pot, I’ll add a few with chicken broth (or water), onion and kale.

3)      Rice, beans and cheese: a perfect meal!

With fall emerging, add some black beans into your diet. Not only are they a low-priced alternative, they provide amazing health benefits. From chilli, to nachos, to soups, the black bean is a great way to both save money AND improve nutrition!

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