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.
Even though seventy percent of the caloric content of black beans is carbohydrates, consuming them doesn't raise blood sugar levels dramatically and cause excessive insulin release. This is good news for those who are watching their weight or who are battling insulin resistance or diabetes. The 'carbs' in this legume are 'resistant' to being broken down in the small intestine, where glucose is released into the bloodstream. Most of their carbohydrates are processed in the large intestine, making them a good source of nutrition for that organ and thus for the rest of the body.
The black bean is rich in phytonutrients, which are concentrated in the seedcoat. They rank with red onions, red cabbage, and blueberries in flavanoid content. They contain anthocyanins, another class of nutrient that gives color to vegetables. They are a good source of quercetin, an immune-system booster that helps prevent or reduce allergic reactions to pollen and also lowers cholesterol.
Black beans are one of the best sources of zinc, since the mineral is especially bio-available in these legumes. Men especially need a consistent supply of zinc for prostate health, but all benefit from it, especially in cold and flu season. The phytates in the beans, which act as antioxidants in the body, don't seem to bind the zinc, as researchers had feared.
These small, flavorful beans work in any recipe. Merely substitute them for red kidney, white, or pinto beans. Canned beans can be added directly, but dried beans should be rinsed and culled. Many people like to presoak them to make them more digestible. Just cover them with cold water and allow them to stand overnight. For faster cooking, bring them to a boil, remove from heat, and allow to stand until the beans are tender. You can use the soaking water for the final dish or pour it off and just use the beans.
Great chili starts with sauteed onions and well browned beef, either ground or cut into cubes. Add pre-soaked or canned beans, garlic, tomato sauce, and diced tomatoes with their liquid. Add chili powder (try organic for stronger, fresher flavor), cumin, oregano, salt, and any other seasonings you like. It's best to wait until serving to add black pepper, to preserve its antioxidant value. Add fresh cilantro, shredded cheese, and/or sour cream before serving, if you like.
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.
Even though seventy percent of the caloric content of black beans is carbohydrates, consuming them doesn't raise blood sugar levels dramatically and cause excessive insulin release. This is good news for those who are watching their weight or who are battling insulin resistance or diabetes. The 'carbs' in this legume are 'resistant' to being broken down in the small intestine, where glucose is released into the bloodstream. Most of their carbohydrates are processed in the large intestine, making them a good source of nutrition for that organ and thus for the rest of the body.
The black bean is rich in phytonutrients, which are concentrated in the seedcoat. They rank with red onions, red cabbage, and blueberries in flavanoid content. They contain anthocyanins, another class of nutrient that gives color to vegetables. They are a good source of quercetin, an immune-system booster that helps prevent or reduce allergic reactions to pollen and also lowers cholesterol.
Black beans are one of the best sources of zinc, since the mineral is especially bio-available in these legumes. Men especially need a consistent supply of zinc for prostate health, but all benefit from it, especially in cold and flu season. The phytates in the beans, which act as antioxidants in the body, don't seem to bind the zinc, as researchers had feared.
These small, flavorful beans work in any recipe. Merely substitute them for red kidney, white, or pinto beans. Canned beans can be added directly, but dried beans should be rinsed and culled. Many people like to presoak them to make them more digestible. Just cover them with cold water and allow them to stand overnight. For faster cooking, bring them to a boil, remove from heat, and allow to stand until the beans are tender. You can use the soaking water for the final dish or pour it off and just use the beans.
Great chili starts with sauteed onions and well browned beef, either ground or cut into cubes. Add pre-soaked or canned beans, garlic, tomato sauce, and diced tomatoes with their liquid. Add chili powder (try organic for stronger, fresher flavor), cumin, oregano, salt, and any other seasonings you like. It's best to wait until serving to add black pepper, to preserve its antioxidant value. Add fresh cilantro, shredded cheese, and/or sour cream before serving, if you like.
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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