Healthy and affordable, black beans are a great source of fiber and p rotein. High in antioxidants, this powerful food is also a nutritional powerhouse that is considered a key ingredient in the natural fight against cholesterol. Considered a staple by many vegetarians, black beans will satisfy your taste buds as well as your hunger.
The following recipes from falmingo1012 and elmer (allrecipes.com) are both nutritious and delicious.
Black Bean Burgers
Ingredients you will need are as follows: 1 (15 ounce) can black beans, drained 2 carrots, grated 1/2 onion, chopped 3 potatoes, shredded 1 cup corn 2 eggs 2 tablespoons vegetable oil Salt and pepper to taste
To make these scrumptious burgers, start by mashing the black beans with a fork inside a large bowl. Once all beans are mashed, mix in the carrots, onions, potatoes and corn. Stir eggs into the mixture until all ingredients are combined. Form the veggie mix into patties (this recipe should yield approximately eight patties) and season them with salt and pepper. Heat vegetable oil in a skillet on medium heat. Cook the patties in the hot oil until they are cooked through. The average patty takes around six minutes on each side.
The nutritional information for this recipe is based on a one patty serving. Calories: 188 Total Fat: 5.3g Cholesterol: 53mg Sodium: 291mg Total Carbohydrates: 29.6g Dietary Fiber: 6.7g Protein: 7.3g
Black Bean and Cucumber Salad
Ingredients you will need are as follows. 1 seedless cucumber, quartered and cut into chunks 1 (15 ounce) can black beans, rinsed and drained 1 cup cherry tomatoes, halved 1 cup frozen corn, thawed 1/2 red onion, chopped 3 tablespoons extra-virgin olive oil 4 1/2 teaspoons orange marmalade 1 tablespoon lemon juice 1 teaspoon honey ½ teaspoon ground cumin Salt and pepper to taste
To make the salad, toss the cucumber, black beans, tomatoes, corn and onion together in a large salad bowl. Whisk olive oil, orange marmalade, lemon juice, honey and cumin together in a separate bowl. Drizzle over the vegetable mixture. Toss to coat and season with salt and pepper to taste.
Nutritional information for one serving, or approximately ¼ of total salad is as follows. Calories: 274 Total Fat: 11g Cholesterol: 0mg