What lies beneath the surface of the humble black bean?

There are a number of beans to choose from if you are looking for a good source of protein and fiber.  Today we will be learning about the humble black bean.

The black bean is often over looked because of its color.  It seems suspicious because it isn't as colorful as other legumes.  But let's not underestimate the little bean that packs so much nutrition.

While the human body needs protein, humans cannot live soley on animal protein. The body needs many nutrients that beef, chicken and fish cannot not provide.  Food that comes from plants, like black beans, have what is known as phylonutrients.     These nutrients aren't meant to keep you alive like vitamins which are essential.  Rather they work as an aid in fending off diseases that can attack the body.

The American Diabetes Association,  the American Heart Association, along with the American Cancer Society all recommend legumes as key to preventing disease such as cancer and diabetes.  The reason for this is that legumes, such as black beans, work in the large intestine as a cleaner, helping with digestion, regulating blood sugar levels, and lowering cholesterol.   Black beans, and beans in general, have natural anti-inflamatory properties as well as being a good source of antioxidants.

So what's not to love about the humble black bean?  Are you worried about the often joked about side effects of eating beans?  Not to worry.  Whether you are soaking your own beans or opening a can, the processing of turning dried beans into hydrated beans mean that a good deal of the property that causes flatulence is taken out when the water is drained. 

There are a zillion recipes that include the tasty and healthy black bean.  Everything from black bean humus to black bean salad to refried black beans.

Here's a recipe that it easy and oh so tasty.

Black Bean Fritters and Chipotle Dipping Sauce

Fritters:

1 can black beans, drained

1 small onion

1 medium yellow, red, or orange pepper

2 cloves garlic, minced

2 eggs, beaten

2/3 cup flour

Fresh ground black pepper

Sea Salt

Olive Oil

Chop the onion and pepper, saute with garlic in olive oil until tender, then allow to cool.  Put beans and onion mixture in large bowl.  Add eggs and mix.  Add flour, salt and pepper and combine thoroughly.  Heat oil in shallow pan.  Using small spoon, drop fritter dough in hot oil and brown on each side.  Place fritters on paper towel to drain.  Serve hot with chipotle sauce.

Chipotle Sauce:

1 cup mayonaise

1 cup sour cream

1 chipotle pepper, minced

3 T adobe sauce

1 tablespoon lemon juice

fresh ground black pepper

Mix all ingredients and allow to set for a few hours.  Add more or less chipotle according to your taste.  Serve with warm Black Bean Fritters.

And here's a link to entice you to consider some more options for you and your family.  Black Bean Recipes 

So make beans a regular part of your diet.  Three servings a week is what's recommended.  Do your own exploring and find interesting and tasteful ways to make your next bean dish.  

Enjoy!!!