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.
With seventy percent of its calories in the form of 'carbs', you'd think this would be a food to limit or to avoid. However, its carbs are what is called 'resistant', meaning 'hard to digest'. Rather than breaking down in the stomach, they pass on to the large intestine. There isn't a quick delivery of glucose to the bloodstream, so there's no insulin spike even though the meal is carbohydrate rich. The legumes nourish the large intestine, as well as enhancing total digestion by providing a lot of fiber.
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 a good source of minerals and protein. This particular variety of legume is considered a valuable source of zinc, which is necessary for everyone and especially valuable for men. Black beans, like other kinds of seeds, do contain phytates, which can bind minerals and make them hard to absorb, but research shows that the zinc in these beans is boiavailable. Phytates are believed to have an antioxidant action in the body, as well.
You can use this variety of small, plump bean in any chili recipe, simply substituting them for red kidney beans, white beans, pinto beans, or whatever you usually use. Use dry or canned beans in your favorite recipes. If using dried beans, rinse them well and discard any that are damaged, as well as removing any debris. Pre-soaking them reduces their gas-producing carbohydrates. (Cover well with water and bring to a boil; allow to soak in hot water for at least two hours until tender. You can also soak the beans in cold water overnight.)
Great chili starts with sauteed onions and garlic and well-browned beef, either hamburger or cubed chuck. Add prepared beans, tomato paste, diced tomatoes, and spices. Red chili powder, oregano, and cumin are traditional. You can add sea salt at any time, but wait until serving to add black pepper; this protects the valuable antioxidants of the pepper, which are destroyed by high heat. Garnish with fresh cilantro and serve with shredded cheese and sour cream for a delicious, colorful meal.
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.
With seventy percent of its calories in the form of 'carbs', you'd think this would be a food to limit or to avoid. However, its carbs are what is called 'resistant', meaning 'hard to digest'. Rather than breaking down in the stomach, they pass on to the large intestine. There isn't a quick delivery of glucose to the bloodstream, so there's no insulin spike even though the meal is carbohydrate rich. The legumes nourish the large intestine, as well as enhancing total digestion by providing a lot of fiber.
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 a good source of minerals and protein. This particular variety of legume is considered a valuable source of zinc, which is necessary for everyone and especially valuable for men. Black beans, like other kinds of seeds, do contain phytates, which can bind minerals and make them hard to absorb, but research shows that the zinc in these beans is boiavailable. Phytates are believed to have an antioxidant action in the body, as well.
You can use this variety of small, plump bean in any chili recipe, simply substituting them for red kidney beans, white beans, pinto beans, or whatever you usually use. Use dry or canned beans in your favorite recipes. If using dried beans, rinse them well and discard any that are damaged, as well as removing any debris. Pre-soaking them reduces their gas-producing carbohydrates. (Cover well with water and bring to a boil; allow to soak in hot water for at least two hours until tender. You can also soak the beans in cold water overnight.)
Great chili starts with sauteed onions and garlic and well-browned beef, either hamburger or cubed chuck. Add prepared beans, tomato paste, diced tomatoes, and spices. Red chili powder, oregano, and cumin are traditional. You can add sea salt at any time, but wait until serving to add black pepper; this protects the valuable antioxidants of the pepper, which are destroyed by high heat. Garnish with fresh cilantro and serve with shredded cheese and sour cream for a delicious, colorful meal.
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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