I thought it would be cool to do a post on nutrition every wednesday based on an ingredient in one of that week’s recipes. For this first post I decided to go with black beans since I’ve been enjoying a Black Bean Cilantro Dip from Very Vegetarian. I’ve been eating this dip with lightly steamed broccoli and carrots for an afternoon snack – yum!
- Like most legumes, black beans are very high in fiber, which helps lower cholesterol and promotes healthy bowel movements =)
- Black beans are a virtually fat free protein source (which is great for those of us who eat little or no animal products).
- Legumes have a low glycemic index which means they prevent blood sugar levels from rising too fast after a meal.
- Believe it or not black beans are actually high in antioxidants! The darker the bean, the more antioxidants!
- One particular study found that a higher consumption of legumes brought an 82 % decrease in heart attack risk.
Black Bean Dip adapted from Very Vegetarian
- 2 cups cooked black beans
- 1 tsp olive oil
- 1/4 tsp of cumin seeds
- 1 small onion diced
- 2 minced garlic cloves
- 1/4 tsp chili powder
- 1/4 tsp chipotle powder
- 2 TB lemon juice
- 2 TB chopped cilantro
- Salt to taste
- Puree black beans in a food processor.
- Heat the oil in a saucepan over medium high heat. Add the cumin seeds, onion and garlic and cook until the onion starts to soften.
- Add the chili powder and cook until the onion is soft.
- Add the onion mixture to the beans and also add the chipotle powder, lemon juice and cilantro. Puree
- Add salt to taste.
You can discover more great things about black beans by visiting this website.