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Take One... Pound of Black Beans

5 healthy recipes that start with one convenient item.

Few ingredients are as versatile and good for your health as black beans. Low in fat and packed with fiber and protein, black beans are a delicious addition to salads and sides and work beautifully in an array of main dishes. Tossing just a half cup of black beans into a salad or bowl of soup delivers close to a quarter of the recommended daily allowance of fiber. Beans are also a great plant source of antioxidants, protein, zinc, iron and folic acid.

If you’re not in a time crunch, try cooking your own dried black beans. Soaking the beans in cold water for at least 6 hours or overnight before cooking shortens their cooking time. Alternatively, use the quick soak method: Place black beans in a large pot with enough water to cover them by 2 inches. Bring to a boil over high heat. Remove from the heat and let stand for 1 hour. After soaking, cook your black beans in fresh water (about 2 quarts of water for 1 pound of beans). Bring to a boil and simmer gently until beans are tender. Or, try cooking them in broth or stock with dried herbs, such as a few bay leaves or a couple of teaspoons of oregano. The herbs and broth enhance their flavor.

If you’re short on time, canned black beans are a great convenience item, although some brands tend to be high in sodium. Giving the beans a good rinse rids them of some of their added salt. So go ahead and add healthy black beans to your next meal. They promise to nourish your body and satisfy your taste buds.

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