Black beans are a staple in many households. They can be found in salads, soups, tacos, etc but chances are that you are not using black beans to their full potential in your kitchen. These are affordable and versatile members of the legume family that can be added to a variety of dishes. In addition, black beans are packed with many nutrients making them a worthwhile addition to your plant-based meals.
Nutrients In Black Beans
Black beans are a good source of soluble and insoluble fiber making them great for ensuring proper bowel movement and digestion. In addition, they can also ensure stable blood sugar levels. They are also low in calories and yet slow to digest and more filling than low fiber food items. Therefore, black beans can help you eat less and stay satisfied for a longer duration, which can help you control overeating and hence maintain a healthy body weight.
A half-cup serving of boiled black beans can provide you 7.5 grams of fiber which is about 30% of the daily value. They also provide essential bone-building minerals like calcium, phosphorus, and magnesium. About 23.2 milligrams of calcium, which is about 2% of the daily value, 120 milligrams of phosphorus (about 10% of the daily value), and 60 milligrams of magnesium (14% of the daily value) are present in half a cup of boiled black beans. Shared below are some creative ways in which you can incorporate black beans into your plant-based diet plans.
Black Bean Burgers
As black beans are a good source of plant-based proteins, they can be great patties for vegetarian burgers. They are also a good option for people looking to reduce the intake of saturated fat. Several plant-based recipes are readily available online these days and they clearly explain the steps to make black bean burgers. These burgers are also easy to whip up. Mash the beans, mix in breadcrumbs, spices, and herbs and bake in the oven to have your burger.
Black Bean Pizza
Black beans are not a common topping for pizzas, but if you are in search of a healthier plant-based protein option for your pizza, then you can use them. They are rich in B vitamins and soluble fiber that help lower the levels of cholesterol in your body. When paired with avocado, and tomatoes they can add a twist to your vegetarian pizza. You may also use black beans in place of tomato sauce by spreading mashed black beans across the dough.