Protein10 recipes
black beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
turtle beansfrijoles negrosblack beanscanned black beanscooked turtle beansboiled black beanscooked kala rajma
SERVING
CALORIES
132
PROTEIN
8.9g
CARBS
23.7g
FAT
0.50g
FIBER
8.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories132kcal—
Protein8.9g18%
Carbohydrates23.7g9%
Fiber8.7g31%
Sugar0.30g1%
Total fat0.50g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water66.1g—
MINERALS
Sodium1.0mg0%
Potassium355mg8%
Calcium27mg2%
Iron2.1mg12%
Magnesium70mg17%
Phosphorus140mg11%
Zinc1.1mg10%
Copper0.20mg22%
Manganese0.40mg17%
Selenium1.2µg2%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.03mg0%
Vitamin K3.3µg3%
Thiamin (B1)0.20mg17%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.10mg6%
Folate (B9)149µg37%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup172g
1 tablespoon11g
1 teaspoon3.6g
1 oz28.4g
1 lb453.6g
1 ml0.7g
1 liter720g
HEALTH BENEFITS
Why eat it.
- ✓High in plant-based protein for muscle maintenance
- ✓Excellent source of dietary fiber for digestive health
- ✓Contains anthocyanins which act as powerful antioxidants
- ✓Helps regulate blood sugar levels due to low glycemic index
- ✓Supports heart health by helping to lower cholesterol
COOKING TIPS
In the kitchen.
- 1Soak dried beans overnight to reduce cooking time and improve digestibility
- 2Add salt only after the beans are tender to prevent skins from becoming tough
- 3Simmer with a piece of kombu or bay leaf to help reduce gas-producing compounds
STORAGE
Keep it fresh.
- Store cooked beans in an airtight container in the fridge for 3-5 days
- Freeze cooked beans in portions for up to 6 months
- Keep dried beans in a cool, dark, and dry pantry for up to 2 years
FAQ
Frequently asked questions.
How long do cooked black beans last in the fridge?
Cooked black beans will stay fresh for 3 to 5 days when stored in an airtight container in the refrigerator.
Can you freeze black beans?
Yes, black beans freeze very well. Drain them first and store in freezer-safe bags or containers for up to 6 months.
Do I need to soak black beans before cooking?
While not strictly necessary, soaking for 8-12 hours reduces cooking time and helps break down complex sugars that cause bloating.
What is a good substitute for black beans?
Kidney beans, pinto beans, or black turtle beans are the best substitutes in terms of texture and flavor.
Are black beans gluten-free?
Yes, black beans are naturally gluten-free, making them a great carbohydrate source for those with celiac disease.
How do I know if dried black beans have gone bad?
Look for signs of mold, insect holes, or a rancid smell. If they remain hard after extensive cooking, they may be too old.
Are canned black beans as healthy as dried?
Nutritionally they are similar, but canned beans often contain high sodium. Rinsing them can reduce sodium content by up to 40%.
What are common dishes using black beans?
They are staples in Latin American cuisine, used in Gallo Pinto, black bean soup, tacos, burritos, and even brownies.
Why are my black beans still hard after cooking?
This can happen if the beans are very old, or if you added acidic ingredients (like tomatoes or vinegar) too early in the cooking process.
RECIPES
Cook with black beans.
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