Natives of South America, black beans are especially popular in Mexican
and Latin American cooking.
A member of the kidney bean family, the black
bean is small and slightly square in shape, with white meat that has a hearty flavor under the
dark skin. These beans are native to South America, and are especially popular in Mexican and
Latin American cooking. When black beans are cooked, their shiny black skin gives a purplish
tint to the other ingredients accompanying them.
Varieties
Black beans are also called black turtle, Mexican, or Spanish black
beans.
Buying and storing tips
When purchasing beans in bulk, avoid lackluster beans or those with
excessively chipped skins. Black beans keep well for over a year in an airtight container,
preferably glass or ceramic.
Availability
Black beans are available year-round, both dried and canned.
Preparation, uses, and tips
Before cooking, soak the beans in water for 8 hours, then pressure
cook for 18 minutes, or simmer on the stove for 2 hours. 1 cup of dried black beans makes
approximately 2 1/2 cups of cooked beans. In Mexican cooking, black beans are prepared for
serving in burritos, enchiladas, and as refried beans (frijoles refritos). Add
chilled cooked beans to salads; they are especially good with fresh corn, chopped tomato,
and cilantro seasoned with a little oil and vinegar.
Nutritional Highlights
Black beans (cooked, boiled), 1 cup (172g)
Calories: 227
Protein: 15.2g
Carbohydrate: 40.8g
Total Fat: 0.9g
Fiber: 15g
*Excellent source of: Iron (3.61mg), Magnesium (120mg), Phosphorus (241mg), and Folate (256mcg)
*Good source of: Zinc (1.93mg), Thiamine (.42mg), and Niacin
(2mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value, based upon United States
Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a
particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value.
Nutritional information and daily nutritional guidelines may vary in different countries.
Please consult the appropriate organization in your country for specific nutritional values
and the recommended daily guidelines.
Copyright © 2002 Healthnotes, Inc. All rights
reserved. www.healthnotes.com
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Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires December 2003.
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