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.
With seventy percent of its calories in the form of 'carbs', you'd think this would be a food to limit or to avoid. However, its carbs are what is called 'resistant', meaning 'hard to digest'. Rather than breaking down in the stomach, they pass on to the large intestine. There isn't a quick delivery of glucose to the bloodstream, so there's no insulin spike even though the meal is carbohydrate rich. The legumes nourish the large intestine, as well as enhancing total digestion by providing a lot of fiber.
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.
Beans in general are a good source of minerals and protein. This particular variety of legume is considered a valuable source of zinc, which is necessary for everyone and especially valuable for men. Black beans, like other kinds of seeds, do contain phytates, which can bind minerals and make them hard to absorb, but research shows that the zinc in these beans is boiavailable. Phytates are believed to have an antioxidant action in the body, as well.
You can use this variety of small, plump bean in any chili recipe, simply substituting them for red kidney beans, white beans, pinto beans, or whatever you usually use. Use dry or canned beans in your favorite recipes. If using dried beans, rinse them well and discard any that are damaged, as well as removing any debris. Pre-soaking them reduces their gas-producing carbohydrates. (Cover well with water and bring to a boil; allow to soak in hot water for at least two hours until tender. You can also soak the beans in cold water overnight.)
For great chili, saute onion and brown beef, adding several cloves of garlic. Add tomato sauce and diced tomatoes, precooked or presoaked beans, and spices.(Add spices after beans are cooked to keep them tender and reduce cooking time.) Season with red chili powder, cumin, oregano, salt, and pepper. (Add black pepper after cooking to preserve the valuable antioxidants in the pepper.) Garnish with fresh cilantro, shredded cheese, and sour cream.
In addition to healthy chili, you can use these nutritious powerhouses in dips, salads, soups, and tacos. Switching to black beans can make meals healthier and even more delicious.
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.
With seventy percent of its calories in the form of 'carbs', you'd think this would be a food to limit or to avoid. However, its carbs are what is called 'resistant', meaning 'hard to digest'. Rather than breaking down in the stomach, they pass on to the large intestine. There isn't a quick delivery of glucose to the bloodstream, so there's no insulin spike even though the meal is carbohydrate rich. The legumes nourish the large intestine, as well as enhancing total digestion by providing a lot of fiber.
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.
Beans in general are a good source of minerals and protein. This particular variety of legume is considered a valuable source of zinc, which is necessary for everyone and especially valuable for men. Black beans, like other kinds of seeds, do contain phytates, which can bind minerals and make them hard to absorb, but research shows that the zinc in these beans is boiavailable. Phytates are believed to have an antioxidant action in the body, as well.
You can use this variety of small, plump bean in any chili recipe, simply substituting them for red kidney beans, white beans, pinto beans, or whatever you usually use. Use dry or canned beans in your favorite recipes. If using dried beans, rinse them well and discard any that are damaged, as well as removing any debris. Pre-soaking them reduces their gas-producing carbohydrates. (Cover well with water and bring to a boil; allow to soak in hot water for at least two hours until tender. You can also soak the beans in cold water overnight.)
For great chili, saute onion and brown beef, adding several cloves of garlic. Add tomato sauce and diced tomatoes, precooked or presoaked beans, and spices.(Add spices after beans are cooked to keep them tender and reduce cooking time.) Season with red chili powder, cumin, oregano, salt, and pepper. (Add black pepper after cooking to preserve the valuable antioxidants in the pepper.) Garnish with fresh cilantro, shredded cheese, and sour cream.
In addition to healthy chili, you can use these nutritious powerhouses in dips, salads, soups, and tacos. Switching to black beans can make meals healthier and even more delicious.
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