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Black Beans

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Preparation, uses, and tips

Before cooking, soak the beans in water for 8 hours, then pressure cook for 18 minutes, or simmer on the stove for 2 hours. 1 cup of dried black beans makes approximately 2 1/2 cups of cooked beans. In Mexican cooking, black beans are prepared for serving in burritos, enchiladas, and as refried beans (frijoles refritos). Add chilled cooked beans to salads; they are especially good with fresh corn, chopped tomato, and cilantro seasoned with a little oil and vinegar.

Buying and storing tips

When purchasing beans in bulk, avoid lackluster beans or those with excessively chipped skins. Black beans keep well for over a year in an airtight container, preferably glass or ceramic.

Varieties

Black beans are also called black turtle, Mexican, or Spanish black beans.

Nutrition Highlights

Black beans (cooked, boiled), 1 cup (172g)
Calories: 227
Protein: 15.2g
Carbohydrate: 40.8g
Total Fat: 0.9g
Fiber: 15g
*Excellent source of: Iron (3.61mg), Magnesium (120mg), Phosphorus (241mg), and Folate (256mcg)
*Good source of: Zinc (1.93mg), Thiamine (.42mg), and Niacin (2mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.