Tuesday, March 24, 2009

Black Beans, nutrition in a small little package


I have two giant pots of these cute little legumes simmering on my stove right now. I will warn anyone who stops by, my house stinks. I love the taste of these black beans but the aroma is nothing like the warm cider candle that I burn. I apologize. However smelly they may be, the nutritional content of these little guys make up for it. They truly are an amazing food and a basic staple in many South American countries. Just a little fun facts for you:
1.The Black Bean is exceptionally high in fiber, protein, calcium, iron, folic acid and potassium.
2.They contain 8 different flavonoids which are an antioxidant.
3.They also contain some Omega 3 Fatty Acids, 3 times as much as other beans.
4. They are inexpensive and go with so many dishes!
I love them and make a bunch in quantity to freeze for later dishes. They will last 3-4 days in the fridge but several months in the freezer. I usually cook them in my pressure cooker which takes less than an hour with no pre soaking time but have a huge quantity to make today for a church function tonight. I may be coming home with a huge pot if the crowd is low, no problem. I am prepared to use them in any number of delicious dishes. You can simmer them with garlic, onions, cilantro, etc. But I prefer to cook them plain, adding salt and pepper after so that they are a clean slate for a meal. I think it is so important that we add different sources of protein into our diet other than meat. Meat is hard to digest and we as a society overdue it. If you don't buy grass fed or organic meat, you are also running the risk of overloading your body with pesticides and hormones. You don't have to worry about hormones with beans. If you are needing a recipe to try out for those black beans you are now planning to cook up, here is a great one I will be putting together with those leftovers.(excuse me if I already posted this)
Sweet Potato and Black Bean Enchiladas
1 pound potatoes, sweet potatoes or russet, peeled and diced, 1/2 inch cubes
1 tsp cumin
1 tsp chili powder
1 tsp salt
1 T. Ketchup
In a bowl, toss diced potatoes together with above ingredients and put on an oiled baking dish. Cook 25 min or until golden and tender at 400. I usually turn up the heat to crisp them up a bit at the end.
Combine:
1 can or about the equivalent of black beans, drained
1 4 oz can green chili's
1/4 cup chopped cilantro, or more as desired
Cooked potatoes
Next:
12 corn tortillas, heated in oil or sauce to soften
Large can green enchilada sauce
Mexican Cheese, as desired
Spread some sauce on bottom of 9X13 pan. Add about 1/4 cup bean mixture or more in softened tortillas and as much cheese as you want. Roll it up and place seem side down in pan. Repeat until all filled. Top with sauce and sprinkle cheese on top. Bake about 20 min or until hot and bubbly at 350. They are even better the next day!
**Just a quick Happy Birthday shout out to my exceptionally wonderful mother in law! Wish I could be pampering you today. You are amazing and the decorations for the party look beautiful! Thanks for the help...as always!

7 comments:

Melissa said...

I love this post about black beans and I can't wait to try the recipe. I have a huge bag I bought from the storehouse about 6 months ago and I have no idea how to use them. I'd love more recipes or ideas when you have time.

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Anonymous said...

The enchilada recipe sounds yummy! Thanks for sharing.

2Fold said...

Thanks for sharing the recipe for the black beans, sounds delicious

RPH said...

Thanks for sharing the recipe! I just cooked up a big pot of them too and am happy for the new recipe to use them in! You are so great. Thanks again.

Katie said...

I just read the post about food colorings and it reminded me of an episode of "How it's Made" that I just watched. It said that gum was made from plastic and rubber. Hmmm that doesn't sound too good. I hadn't ever thought thru what I could actually be chewing!

Ember said...

I made this for dinner tonight. I am a huge fan of Sweet Potatoes and black beans!
Never thought of putting them together.
This was a great dish.
I WILL make this again.

Thanks for sharing!