Chili is a great dish for busy people, since it takes little time to prepare and pretty much cooks itself on the stove while you do other things around the house. A black bean beef chili recipe is great for company, for family dinners, or for weekend cooking to make sure there are easy-to-fix, appetizing leftovers for quick meals during the week. It is also one of the healthiest meals you can make for many reasons.
This vegetable is a native of the Americas, but its tastiness and nutritional value has carried it to many countries. Small and delicious, it has all the benefits of a legume as well as some special features. Even though black beans are loaded with carbohydrates, they still rank low on the glycemic scale.
Although almost three-quarters of the calories in these beans come from carbohydrates, they are still ranked low among foods that affect blood sugar levels. Their carbohydrates are called 'resistant', since they are hard to digest. For this reason, they don't raise blood glucose levels and cause an insulin spike. However, the carbohydrates do break down in the large intestine, making them a good overall source of nutrition. They also have lots of fiber, which is important for colon health and efficient digestion.
The seedcoat of the bean, from which it gets its rich, dark color, contains flavanoids and anthocyanins, two categories of phytonutrient that have been shown to be highly beneficial. These legumes are ranked with other colorful vegetables like red cabbage and red onions. Another nutrient called quercetin promotes the immune system and helps people fight allergies and high cholesterol.
Beans in general are considered worthy of inclusion in a sensible diet plan, being good sources of protein and minerals. Black beans are rich in zinc and provide it in a bioavailable form that both men and women can absorb. The elements in seeds of all kinds that often bind minerals and make them hard to use don't seem to act against zinc in this legume. Called phytates, these elements also have antioxidant properties, making black beans even more nutritious.
You may already have a favorite chili recipe. Simply substitute these small, nutritious beans for the usual red kidneys, whites, or pintos. You can use canned (organic are readily available) or dried beans. Dried ones should be rinsed, culled, and pre-soaked. You can cover them with cold water and let them stand overnight or you can bring them to a boil and simmer until tender. Discarding the soaking water will reduce the gassy effect, although you can use this liquid if you want; some believe that nutrients are lost if the soaking water is discarded.
For great chili, saute onion and brown beef, adding several cloves of garlic. Add tomato sauce and diced tomatoes, precooked or presoaked beans, and spices.(Add spices after beans are cooked to keep them tender and reduce cooking time.) Season with red chili powder, cumin, oregano, salt, and pepper. (Add black pepper after cooking to preserve the valuable antioxidants in the pepper.) Garnish with fresh cilantro, shredded cheese, and sour cream.
Use black beans for their great taste and their nutritional benefits. Chili is only one of the great dishes you can make. Try these nutritious legumes in soups, salads, dips, and tacos. Enjoy.
This vegetable is a native of the Americas, but its tastiness and nutritional value has carried it to many countries. Small and delicious, it has all the benefits of a legume as well as some special features. Even though black beans are loaded with carbohydrates, they still rank low on the glycemic scale.
Although almost three-quarters of the calories in these beans come from carbohydrates, they are still ranked low among foods that affect blood sugar levels. Their carbohydrates are called 'resistant', since they are hard to digest. For this reason, they don't raise blood glucose levels and cause an insulin spike. However, the carbohydrates do break down in the large intestine, making them a good overall source of nutrition. They also have lots of fiber, which is important for colon health and efficient digestion.
The seedcoat of the bean, from which it gets its rich, dark color, contains flavanoids and anthocyanins, two categories of phytonutrient that have been shown to be highly beneficial. These legumes are ranked with other colorful vegetables like red cabbage and red onions. Another nutrient called quercetin promotes the immune system and helps people fight allergies and high cholesterol.
Beans in general are considered worthy of inclusion in a sensible diet plan, being good sources of protein and minerals. Black beans are rich in zinc and provide it in a bioavailable form that both men and women can absorb. The elements in seeds of all kinds that often bind minerals and make them hard to use don't seem to act against zinc in this legume. Called phytates, these elements also have antioxidant properties, making black beans even more nutritious.
You may already have a favorite chili recipe. Simply substitute these small, nutritious beans for the usual red kidneys, whites, or pintos. You can use canned (organic are readily available) or dried beans. Dried ones should be rinsed, culled, and pre-soaked. You can cover them with cold water and let them stand overnight or you can bring them to a boil and simmer until tender. Discarding the soaking water will reduce the gassy effect, although you can use this liquid if you want; some believe that nutrients are lost if the soaking water is discarded.
For great chili, saute onion and brown beef, adding several cloves of garlic. Add tomato sauce and diced tomatoes, precooked or presoaked beans, and spices.(Add spices after beans are cooked to keep them tender and reduce cooking time.) Season with red chili powder, cumin, oregano, salt, and pepper. (Add black pepper after cooking to preserve the valuable antioxidants in the pepper.) Garnish with fresh cilantro, shredded cheese, and sour cream.
Use black beans for their great taste and their nutritional benefits. Chili is only one of the great dishes you can make. Try these nutritious legumes in soups, salads, dips, and tacos. Enjoy.
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