These guys make an amazing addition to chilli, soup, and many rice dishes or in your favourite bean dip! They have a soft texture and an earthy flavour to them; they puree nicely and can easily be incorporated into many recipes.

When combined with rice, grains, nuts, seeds, corn, cheese or wheat you will be getting a complete protein; a protein source that provides all of the essential amino acids.

By incorporating black beans into your meal planning you will be providing your body with the following important nutrients:

  • Complex carbohydrate

  • Protein

  • Fibre (both soluble and insoluble)

  • Calcium

  • Iron

  • Magnesium

  • Phosphorus

  • Potassium

  • Zinc

  • Copper

  • Manganese

  • Some B vitamins (B1, B3)

As well as an important phytochemical: beta-carotene

Incorporating black beans (and other legumes/beans) into your meal planning will help with the following:

  • Providing your body with a study supply of glucose instead of a “rush” like you get with simple carbohydrates

  • Ample amounts can help people with diabetes maintain more balanced blood sugar levels

  • The high fibre content can help lower blood pressure,

When purchasing black beans (or any beans/legumes) select one’s that are whole (not cracked) and that are uniform in shape. If you store them properly (in an airtight container to keep out moisture and humidity, out of direct sunlight and in a cool place) they can likely last up to a year. Once they have been cooked, store leftovers in a sealed container to keep for a few days.

Beans are known to cause intestinal distress (bloating and gas). This is more likely to occur when beans are not eaten often; if you are beginning to incorporate more beans into your diet it is always best to build-up a tolerance to them. Introduce them slowly into your meal plans, eating small amounts in a few planned meals and gradually increasing your consumption over time.

If you have purchased dried legumes/beans than it is important to soak them in water prior to cooking them; you can cover them with approximately 2” of water in the morning, than drain and rinse them before preparing them at dinnertime. If you are purchasing canned black beans than rinse them under cold water prior to cooking.

TIP: although they are high in iron, the form of iron provided is not well absorbed by the body, eating Vitamin C rich foods (leafy greens, avocado, broccoli, Brussels sprouts) with them will help with absorption.

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