Good and Good for You -- Black Beans

Black beans are a popular legume often used as a side dish (and for a recap of the great Bean vs. Legume debate, check out http://theculinarycreative.blogspot.com/2008/10/bean-vs-legume-title-throw-down.html).  They’re most commonly used in Latin American cuisine, but can also found a lot in the Creole and Cajun dishes.

They're a vegetarian diet staple and that's because Beans! (black) Beans! ARE Good For Your Heart!...and a few other things to boot.

BLACK BEANS

Ÿ Black beans are low in fat.
Ÿ Black beans are high in fiber (which helps prevent constipation).
Ÿ Black beans can help reduce blood cholesterol (good for fighting heart disease) and maintain normal blood sugar levels (good for preventing diabetes).
Ÿ Because of a trace mineral found in black beans, they are useful in helping desensitize people who are sulfite sensitive.
Ÿ Black beans can help prevent diverticulitis and other gastrointestinal disorders too.
Ÿ Black beans are high in protein, which combined with their iron and vitamin B content makes them a good meat substitute (they make GREAT veggie burgers).

To maximize your black bean protein benefits, it’s best to serve them with a grain or grain product (for example, rice or tortillas). The latter provides an amino acid that your body needs to build complete proteins and works in conjunction with the black bean protein to maximize the process.

It’s common practice to keep the water that black beans are boiled in. Add a little seasoning to it and you have an easy soup.

If you store dried black beans in an airtight container and keep them in a dry, cool, and dark place, they will keep for a year or more (though the drier they are the harder they are to cook, so keep that in mind).

You can keep cooked black beans in the refrigerator for about three days in a covered container and they’ll still be fresh.