Superfood Spotlight is a post series highlighting the health benefits of some of the most nutritious foods available

Black beans, also known as turtle beans, are members of the legume family. They are an excellent source of plant-based protein and provide delicious flavor to a number of dishes. These beans can also be used as flour substitutes in many baked goods. Black bean brownies anyone?

Benefits

• High in fiber, magnesium, and folate¹
• Good source of plant-based protein¹
• While they pack a flavor punch of their own, it is subtle enough that black beans can be incorporated into a number of other dishes as substitutes for more unhealthy ingredients
• Contain antioxidants including anthocyanins (also found in red wine and red cabbage)¹
• Canned beans retain the nutrients of their dried counterparts, making them easy to prepare in a flash

Common Uses

• Pair with rice to get a complete protein
• Great topping for salads
• Mix into eggs along with other ingredients to make huevos rancheros
• Combine with corn and other ingredients for a refreshing side salad
• Make a tasty black bean soup
• Add to a hearty turkey or vegetable chili
• Black bean burgers are a great plant-based alternative to beef or turkey burgers

Recipe

Cuban Black Beans and Brown Rice

Makes 8 servings

Ingredients:

• 1 cup brown rice
• 1 tbsp extra virgin olive oil
• 1 medium sweet onion, diced
• 1 green bell pepper, chopped
• 3 cloves of garlic, chopped
• 2 cans black beans
• 2 tsp cumin
• 2 tsp oregano
• 1 tsp kosher salt
• 2 tbsp lime juice
• Handful of cilantro to garnish

Recipe:

1. Cook the brown rice per its instructions
2. In a pan, heat the olive oil and add the onion, bell pepper, and garlic. Cook until the peppers are soft and the onion is translucent (10 min).
3. Rinse the black beans then add them to the pan along with the cumin, oregano, and salt.
4. Stir for a few minutes until combined and the beans are warmed. Stir in the rice.
5. Remove from heat, add in the lime juice and cilantro. Mix to combine.

Sources

1. Alterman, Tabitha Grace, editor. “Black Bean.” The Power of Superfoods, 2020, pp. 58–59.