Black Beans
Both dried and canned black beans are available throughout the year. Dried beans are generally available in prepackaged containers as well as in bulk bins.
Black beans could not be more succinctly and descriptively named. They are commonly referred to as turtle beans, probably in reference to their shiny, dark, shell-like appearance. With a rich flavor that has been compared to mushrooms, black beans have a velvety texture while holding their shape well during cooking.
History
Black beans and other beans such as pinto beans, navy beans and kidney beans are all known scientifically as Phaselous vulgaris. (This scientific name refers to the genus and species of the plant; navy, kidney, pinto, etc. are different varieties of beans, all found within the species vulgaris). These varieties are all referred to as "common beans," probably owing to the fact that they all derived from a common bean ancestor that originated in Peru. From there, they were spread throughout South and Central America by migrating Indian tribes.
Beans were introduced into Europe in the 15th century by Spanish explorers returning from their voyages to the New World and were subsequently spread to Africa and Asia by Spanish and Portuguese traders. As beans are a very inexpensive form of good protein, they have become popular in many cultures throughout the world. Black beans are an important staple in the cuisines of Mexico, Brazil, Cuba, Guatemala and the Dominican Republic. Today, the largest commercial producers of dried common beans are India, China, Indonesia, Brazil and the United States.
Nutritional Profile
Black beans is an excellent source of the mineral molybdenum. in addition, they are a very good source of dietary fiber and folate. In the case of folate, for example, a one cup serving of black beans provided about 2/3 of the DV for folate.
They are also a good source of manganese, protein, magnesium, thiamin (vitamin B1), phosphorous and iron. In the case of protein, for example, a one cup serving of cooked black beans provided about one third of a day's protein requirement.
Health Benefits
Black beans are a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, black beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, black beans provide virtually fat-free high quality protein. You may already be familiar with beans' fiber and protein, but this is far from all black beans have to offer.
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