Black beans and their best food

Those beans It is a perennial species in Mesoamerica, especially Mexico, and its varieties are cultivated all over the world for human consumption.

It is one of the oldest foods known to man and has been an important part of the human diet since ancient times. Those beans Most began to be cultivated around 7000 BC. C. in southern Mexico and Guatemala.

Globally, Latin America produces up to 45 percent, with Brazil and Mexico leading, followed by Africa with 20 percent of the world’s crop.

Beans are high in protein and fiber, and are also an excellent source of vitamins and minerals.

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Black beans, along with other legumes, are among the most nutritious and nutritious foods in existence.

Also read: Do you know how to cook beans? (+ Photo)

Legumes are low in fat, cholesterol-free, and rich in folate, potassium, iron, and magnesium. Their fats are healthy and they also contain soluble and insoluble fiber. Legumes are an excellent source of protein and can be a healthy substitute for red meat, which is high in cholesterol and cholesterol.

The beans are done when they can be crushed easily between two fingers or with a fork. Make soups, stews, and casseroles that contain legumes, use bean puree as a base for sauces and spreads, and add cooked beans to pork or burgers.

When you add beans and legumes to your diet, be sure to drink enough water and exercise regularly so that your digestive system can process fiber-rich foods.

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black bean stew

A very Cuban and healthy dish.

Ingredients:

– Vegetable oil, preferably canola or olive

– ¼ cup oil

– 1 white onion

– 1 chopped red bell pepper

– 1 chopped green pepper

– 2 chopped carrots

– 1 cup of black beans

– 3 cups tomato pulp

– ½ pound of chopped pumpkin

– 2 medium potatoes peeled and cut into cubes

– 1 potato peeled and cut into cubes

– spinach washed and chopped

– 1 teaspoon of complete seasoning

– 1 teaspoon of ginger

– 1 teaspoon of oregano

– 1 teaspoon of sweet paprika

– ½ teaspoon curry salt, if desired

– Pepper to taste

– 3 tablespoons of soy sauce

– pinch of salt, optional

Preparation:

– Soak the beans overnight.

– Then remove all the water and cover it again.

– Bring to the candle and when it starts to boil, let it cook for 5 minutes and then remove the extra water and fill again and cook until ready. Filter and store.

– Chop the white onion

– Put the oil in the pan and bring it to the fire and when the oil is hot, pour the chopped onions and fry them.

– Add the chopped peppers and cook a little.

– Do everything with the pan uncovered and on medium heat

– Add chopped carrot and beans mix well.

– Immediately add the tomatoes, and cook over medium heat with the pan uncovered so that the ingredients of the juice are impregnated and they taste more.

– Add some pepper to taste and don’t add salt because after it has sauce.

– Add chopped pumpkin, potatoes and potatoes cut into cubes.

– Cook until ready.

– Finally add chopped spinach, spices and soy sauce.

– Mix it out for a minute and remove it from the heat and leave it with the pot covered.

As time goes by, it takes more pleasure. So it is good to prepare it a day before eating it the next day.

black beans

(Photo: kitchen-casera.com)

Easy recipe for 8 people

Ingredients:

– If the beans and corn are not canned but raw, we must add the cooking time of both foods.

– A cup of cooked black beans

– A cup of cooked corn kernels

– 1/4 cup vegetable oil, preferably olive or canola

– A red bell pepper

– green bell pepper

– ½ medium onion

– 2 or 3 cloves of garlic

– 3 or 4 coriander leaves

– 4 tablespoons of vinegar

– 1 teaspoon of lemon juice

– pinch of salt, optional

– ground black pepper to taste

– Tortilla strips – to taste

– Half an avocado

– lettuce – 1//2 pieces

Preparation:

– Cut the peppers into medium cubes and set aside.

– Finely chop the cilantro, garlic and onion separately. We have booked.

– Remove corn and beans separately and store.

– In a bowl or separate bowl we mix our pepper, onion, cilantro and garlic. We also add the corn kernels and stir everything very well.

– For our salad we add vinegar, lemon juice, olive oil and stir everything to integrate.

– Treat the ground black pepper.

– We take our black beans and mix very well.

– Place lettuce leaves on each plate, serve as salad on top and decorate with tortilla strips.

For the tortilla strips, we cut the tortillas into strips, heat enough oil in the pan and add our tortilla strips and brown very well.

Creole Black Beans

(Photo: SaborCaribe.net)

This recipe for Creole Black Beans is healthy, flavorful, and takes less than half an hour to prepare.

Ingredients:

– 2 and 1/2 cups of black beans (430 grams-1l pound)

– 1/2 cup of water (125 milliliters)

– 2 cloves of garlic

– 1/2 medium onion

– 1 teaspoon dried oregano

– 2 or 3 chopped cachucha peppers

– 1 teaspoon cumin powder

– 1 tablespoon of vinegar

– black pepper to taste

– pinch of salt, optional

Preparation:

– Put 1/2 cup of cooked beans in a blender with water, garlic cloves and chopped onion and beat until well mixed.

– In a pot add the beans, mix you just blended and other ingredients, stirring well.

– Cook over high heat until it starts to boil and then reduce to medium heat and cook for about 10 to 15 minutes. If the mixture is too dry, add a little more water.

– To decorate, we put red pepper and cilantro on top.

black bean burgers

(Photo: quinoa.club)

With these bean burgers you forget that the meat is missing.

Ingredients:

– 2 cans (15 ounces) black beans, rinsed and drained, divided

– ½ medium onion, chopped

– 2 or 3 cloves of garlic

– 2 or 3 coriander leaves

– 1 egg

– ½ teaspoon cumin powder

– ½ cup of whole wheat breadcrumbs

– black pepper to taste

– pinch of salt, optional

– 3 or 4 hamburger buns, toasted

– 1 tomato

– 4 lettuce leaves

– 1 ripe avocado, cut

Preparation:

– In a blender, put a black bean, onion, garlic, cilantro, egg, salt and pepper. Beat until you have a smooth texture.

– Put the mixture in a large bowl, add the black beans and the remaining breadcrumbs and beat again until well mixed.

– Heat a skillet over medium-low heat sprayed with cooking spray.

– Form 4 or 6 patties and put them in a hot pan and cook for 6 minutes on one side, or until they are cooked and lightly browned.

– Put a hamburger on the bread. Add lettuce, tomato and avocado to taste. Cover with the other half of the bread. It works.

If you want, you can give it a spicy touch.

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