Chili is a family favorite and great for casual entertaining. It's nice to know that this dish, easy to prepare and fun to make on weekends for quick meals-on-the-go during the week, can also be a really healthy choice. When you follow a black bean beef chili recipe, you create a meal packed with nutrition.
Black beans are native to North and South America, but are now found all over the world. They are small, tasty legumes with many health benefits. They are packed with minerals, phytonutrients, bioflavanoids, and fiber. They are considered 'good carbs', being lower on the glycemic scale than many other legumes.
With seventy percent of its calories in the form of 'carbs', you'd think this would be a food to limit or to avoid. However, its carbs are what is called 'resistant', meaning 'hard to digest'. Rather than breaking down in the stomach, they pass on to the large intestine. There isn't a quick delivery of glucose to the bloodstream, so there's no insulin spike even though the meal is carbohydrate rich. The legumes nourish the large intestine, as well as enhancing total digestion by providing a lot of fiber.
The seedcoat of the bean, from which it gets its rich, dark color, contains flavanoids and anthocyanins, two categories of phytonutrient that have been shown to be highly beneficial. These legumes are ranked with other colorful vegetables like red cabbage and red onions. Another nutrient called quercetin promotes the immune system and helps people fight allergies and high cholesterol.
Black beans are one of the best sources of zinc, since the mineral is especially bio-available in these legumes. Men especially need a consistent supply of zinc for prostate health, but all benefit from it, especially in cold and flu season. The phytates in the beans, which act as antioxidants in the body, don't seem to bind the zinc, as researchers had feared.
You can use this variety of small, plump bean in any chili recipe, simply substituting them for red kidney beans, white beans, pinto beans, or whatever you usually use. Use dry or canned beans in your favorite recipes. If using dried beans, rinse them well and discard any that are damaged, as well as removing any debris. Pre-soaking them reduces their gas-producing carbohydrates. (Cover well with water and bring to a boil; allow to soak in hot water for at least two hours until tender. You can also soak the beans in cold water overnight.)
For great chili, saute onion and brown beef, adding several cloves of garlic. Add tomato sauce and diced tomatoes, precooked or presoaked beans, and spices.(Add spices after beans are cooked to keep them tender and reduce cooking time.) Season with red chili powder, cumin, oregano, salt, and pepper. (Add black pepper after cooking to preserve the valuable antioxidants in the pepper.) Garnish with fresh cilantro, shredded cheese, and sour cream.
You can also enjoy the healthy black bean in soups, dips, tacos, and salads. This is an easy way to boost nutrition in your daily diet.
Black beans are native to North and South America, but are now found all over the world. They are small, tasty legumes with many health benefits. They are packed with minerals, phytonutrients, bioflavanoids, and fiber. They are considered 'good carbs', being lower on the glycemic scale than many other legumes.
With seventy percent of its calories in the form of 'carbs', you'd think this would be a food to limit or to avoid. However, its carbs are what is called 'resistant', meaning 'hard to digest'. Rather than breaking down in the stomach, they pass on to the large intestine. There isn't a quick delivery of glucose to the bloodstream, so there's no insulin spike even though the meal is carbohydrate rich. The legumes nourish the large intestine, as well as enhancing total digestion by providing a lot of fiber.
The seedcoat of the bean, from which it gets its rich, dark color, contains flavanoids and anthocyanins, two categories of phytonutrient that have been shown to be highly beneficial. These legumes are ranked with other colorful vegetables like red cabbage and red onions. Another nutrient called quercetin promotes the immune system and helps people fight allergies and high cholesterol.
Black beans are one of the best sources of zinc, since the mineral is especially bio-available in these legumes. Men especially need a consistent supply of zinc for prostate health, but all benefit from it, especially in cold and flu season. The phytates in the beans, which act as antioxidants in the body, don't seem to bind the zinc, as researchers had feared.
You can use this variety of small, plump bean in any chili recipe, simply substituting them for red kidney beans, white beans, pinto beans, or whatever you usually use. Use dry or canned beans in your favorite recipes. If using dried beans, rinse them well and discard any that are damaged, as well as removing any debris. Pre-soaking them reduces their gas-producing carbohydrates. (Cover well with water and bring to a boil; allow to soak in hot water for at least two hours until tender. You can also soak the beans in cold water overnight.)
For great chili, saute onion and brown beef, adding several cloves of garlic. Add tomato sauce and diced tomatoes, precooked or presoaked beans, and spices.(Add spices after beans are cooked to keep them tender and reduce cooking time.) Season with red chili powder, cumin, oregano, salt, and pepper. (Add black pepper after cooking to preserve the valuable antioxidants in the pepper.) Garnish with fresh cilantro, shredded cheese, and sour cream.
You can also enjoy the healthy black bean in soups, dips, tacos, and salads. This is an easy way to boost nutrition in your daily diet.
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