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 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.
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 garlic and well-browned beef, either hamburger or cubed chuck. Add prepared beans, tomato paste, diced tomatoes, and spices. Red chili powder, oregano, and cumin are traditional. You can add sea salt at any time, but wait until serving to add black pepper; this protects the valuable antioxidants of the pepper, which are destroyed by high heat. Garnish with fresh cilantro and serve with shredded cheese and sour cream for a delicious, colorful meal.
Use black beans for their great taste and their nutritional benefits. Chili is only one of the great dishes you can make. Try these nutritious legumes in soups, salads, dips, and tacos. Enjoy.
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.
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 garlic and well-browned beef, either hamburger or cubed chuck. Add prepared beans, tomato paste, diced tomatoes, and spices. Red chili powder, oregano, and cumin are traditional. You can add sea salt at any time, but wait until serving to add black pepper; this protects the valuable antioxidants of the pepper, which are destroyed by high heat. Garnish with fresh cilantro and serve with shredded cheese and sour cream for a delicious, colorful meal.
Use black beans for their great taste and their nutritional benefits. Chili is only one of the great dishes you can make. Try these nutritious legumes in soups, salads, dips, and tacos. Enjoy.
About the Author:
Get a mouth-watering black bean beef chili recipe, right now. You can also get more info about an awesome food blog at http://www.yummygoodness.com/ancho-black-bean-beef-chili today.
No comments:
Post a Comment