Black beans are considered a nutritional powerhouse. They are high in folate, dietary fiber, manganese, and protein. Most canned beans contain added sodium.Draining and rinsing the beans can lower the sodium content by about 41 percent. Some canned beans have way less sodium than some other brands. Food labels can help you make wise choices. Food labels show how much sodium they contain. Here are 5 canned black bean recipes:
1. Stuffed red bell peppers with beans
Stuffed red bell pepper with beans – the perfect side dish for any barbecue or picnic.
Ingredients:
4 red bell peppers
2 tbsp. olive oil
1 onion, diced
2 cloves garlic, minced
Salt and pepper, to taste
2 cups canned black beans, drained, rinsed
½ tsp. chili powder
2 tbsp. Parmesan cheese
1 tomato, diced
Instructions:
Preheat the oven to 400 F. Cut a circle around the top edge of each bell pepper. Remove the seeds. In a large frying pan, heat the oil. Add the onion and cook for 3 minutes. Add the garlic and cook for 30 seconds. Add the beans and chili powder and cook for 15 minutes. Set aside. Add the cheese and mix well. Spoon the mixture into the peppers. Place in a greased 7×11 baking. Cover with foil. Cook for 30- 45 minutes. Done!
2. Black-bean fritters
These black bean fritters make a great addition to any lunch. They taste delicious both hot and cold.
Ingredients:
2 cups black beans, canned, drained, rinsed
1 cup corn kernels, canned, drained, rinsed
1 onion, diced
½ cup cheddar cheese, grated
Salt and pepper, to taste
¼ tsp. chili powder
2 tbsp. whole- wheat flour
3 eggs
3 tsp. olive oil
Instructions:
In a large bowl, mix the eggs. Add the remaining ingredients, except the oil. Mix well. Place a little oil in a frying pan. Cook heaped tablespoons of the bean mixture in batches for 3 minutes each side. Serve and enjoy.
3. Black bean curry
Black beans are a great addition to any diet. This black bean curry is so simple, yet so very tasty.
Ingredients:
2 tbsp. olive oil
1 onion, diced
1 cup fresh tomato salsa
2 cups canned black beans, drained, rinsed
2 cloves garlic, minced
1 tsp. root ginger, grated
1 tsp. garam masala
Salt and pepper, to taste
Instructions:
In a large frying pan, heat the oil. Add the onion and cook for 3 minutes. Add the reaming ingredients and cook for 5 more minutes. Serve and enjoy!
4. Black bean chili
If you like chili, you will love this recipe! This chili is also packed with protein and fiber.
Ingredients:
3 tsp. olive oil
1 onion, diced
1 green pepper, diced
1 cup ground beef, diced
1/3 tsp. chili powder
1 cup tomato sauce
½ cup corn kernels, canned, drained, rinsed
Salt and pepper, to taste
Heath the oil
Instructions:
In a large pot over medium heat, heat the oil. Add the onion and cook for 2 minutes. Add the garlic and beef and cook until there’s no pink left on the meat. Add the remaining ingredients and cook for 20 more minutes. Done!
5. Spicy black beans
This spicy black beans recipe is super nutritious sad super delicious! And besides being delicious, this recipe is also low in fat.
Ingredients:
2 cups canned black beans, drained, rinsed
2 tbsp. olive oil
1 onion, diced
2 cloves garlic, minced
3 tbsp.freshparsley,chopped
1 pepperoni, seeded and sliced thinly
Salt and black pepper, to taste
Instructions:
Heat the oil in a medium-sized pot over medium-high heat. Add the onion and garlic and sauté until soft, about 3 minutes. Add the pepperoni, beans, and parsley and cook for 15 minutes. Done!
