Chili is a family favorite and great for casual entertaining. It's nice to know that this dish, easy to prepare and fun to make on weekends for quick meals-on-the-go during the week, can also be a really healthy choice. When you follow a black bean beef chili recipe, you create a meal packed with nutrition.
This bean is native to the Americas but is now used all over the world. The tasty legumes have many health benefits, not the least of which are protein and fiber. They are rich sources of minerals and phytonutrients. They are also ranked low on the glycemic scale, which many use to keep their food choices in the 'heart healthy' range.
Although almost three-quarters of the calories in these beans come from carbohydrates, they are still ranked low among foods that affect blood sugar levels. Their carbohydrates are called 'resistant', since they are hard to digest. For this reason, they don't raise blood glucose levels and cause an insulin spike. However, the carbohydrates do break down in the large intestine, making them a good overall source of nutrition. They also have lots of fiber, which is important for colon health and efficient digestion.
Several highly beneficial phytonutrients are found in the bean's seedcoat. The flavanoid content, which gives the deep, dark color, is similar to red onions, red cabbage, and blueberries. Black beans also contain antioxidants such as anthocyanins and quercetin, benficial for eye health and immunity against allergens. The beans are known to lower 'bad' 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.
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.
You can also enjoy the healthy black bean in soups, dips, tacos, and salads. This is an easy way to boost nutrition in your daily diet.
This bean is native to the Americas but is now used all over the world. The tasty legumes have many health benefits, not the least of which are protein and fiber. They are rich sources of minerals and phytonutrients. They are also ranked low on the glycemic scale, which many use to keep their food choices in the 'heart healthy' range.
Although almost three-quarters of the calories in these beans come from carbohydrates, they are still ranked low among foods that affect blood sugar levels. Their carbohydrates are called 'resistant', since they are hard to digest. For this reason, they don't raise blood glucose levels and cause an insulin spike. However, the carbohydrates do break down in the large intestine, making them a good overall source of nutrition. They also have lots of fiber, which is important for colon health and efficient digestion.
Several highly beneficial phytonutrients are found in the bean's seedcoat. The flavanoid content, which gives the deep, dark color, is similar to red onions, red cabbage, and blueberries. Black beans also contain antioxidants such as anthocyanins and quercetin, benficial for eye health and immunity against allergens. The beans are known to lower 'bad' 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.
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.
You can also enjoy the healthy black bean in soups, dips, tacos, and salads. This is an easy way to boost nutrition in your daily diet.
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