Besides protein, black beans provide lots of soluble and insoluble fiber — both of which can decrease your risk of many chronic diseases and help you stay fuller, longer.
Here are just a few other benefits that come with eating black beans:
- Less constipation and bloating: The fiber helps you stay regular.
- Lower "bad" cholesterol levels: Eating adequate fiber (at least 25 to 35 grams per day) can help decrease LDL cholesterol levels and reduce your risk of heart disease.
- Protection for your bones: The magnesium in black beans plays a role in over 300 enzymatic reactions in the body including metabolism, and it's key for bone health as well.
- Healthier blood pressure levels: The potassium in black beans can help improve your numbers.
Place the beans in a large enough container to allow for expansion and cover with two inches of water. Let the beans sit overnight. Before cooking the next day, drain the beans, transfer to a pot and cover with fresh water.
Cook the Beans
- To cook the beans, bring to a boil, then reduce the heat and keep them at a low simmer, covered, for roughly two hours. Stir them from time to prevent them from sticking to the pot. Older beans could take longer.
- Fresher dried beans will have retained more moisture and cook in less time. It is not always easy to tell by looking, so you'll have to sample a bean or two during cooking to see if they're done.
- If additional water is needed during the cooking process, use boiling water rather than cold water.
- During the cooking process, do not add salt or acidic ingredients such as lemon, vinegar, wine, or tomatoes until the beans are nearly done. Adding them earlier can change the texture of the beans and make them tough.