Nutritional Benefits of Beans:
1) High in Protein
2) Low in Fat
3) High in Fiber
1 cup of dried Black Beans=3 cups cooked
Nutritional Information of 1 cup of cooked Black Beans:
Calories: 227
Carbohydrates: 41g
Fiber: 15g
Protein: 15g
Fat: <1g
Iron: 20%
Instructions:
Place dry beans into a pan and cover with water. Soak at least 4 hours-8 hours.
2) Drain and rinse beans
3) Place into a pot (preferable to use a pressure cooker, but regular pot is fine)
4) If using a pressure cooker: bring to a boil until pressure level pops, turn down, and cook for 11 minutes. Turn off heat and wait until pressure goes down.
5) If using a traditional pot: bring to a boil, cover, and turn low for about 1-1/4 hours (until tender)
6) Drain beans
7) Beans can be stored frozen once cooked
Benefits of making your own beans:
- no BPA from cans (all cans are lined with BPA, a chemical compound linked to cancer causing agents)
- no added sodium
- much less expensive
- much better taste!
Try this recipe that will surprise everyone you know: Black Bean Brownies
