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.
This vegetable is a native of the Americas, but its tastiness and nutritional value has carried it to many countries. Small and delicious, it has all the benefits of a legume as well as some special features. Even though black beans are loaded with carbohydrates, they still rank low on the glycemic scale.
Even though seventy percent of the caloric content of black beans is carbohydrates, consuming them doesn't raise blood sugar levels dramatically and cause excessive insulin release. This is good news for those who are watching their weight or who are battling insulin resistance or diabetes. The 'carbs' in this legume are 'resistant' to being broken down in the small intestine, where glucose is released into the bloodstream. Most of their carbohydrates are processed in the large intestine, making them a good source of nutrition for that organ and thus for the rest of the body.
The black bean is rich in phytonutrients, which are concentrated in the seedcoat. They rank with red onions, red cabbage, and blueberries in flavanoid content. They contain anthocyanins, another class of nutrient that gives color to vegetables. They are a good source of quercetin, an immune-system booster that helps prevent or reduce allergic reactions to pollen and also lowers cholesterol.
Beans in general are a good source of minerals and protein. This particular variety of legume is considered a valuable source of zinc, which is necessary for everyone and especially valuable for men. Black beans, like other kinds of seeds, do contain phytates, which can bind minerals and make them hard to absorb, but research shows that the zinc in these beans is boiavailable. Phytates are believed to have an antioxidant action in the body, as well.
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.)
Great chili starts with sauteed onions and well browned beef, either ground or cut into cubes. Add pre-soaked or canned beans, garlic, tomato sauce, and diced tomatoes with their liquid. Add chili powder (try organic for stronger, fresher flavor), cumin, oregano, salt, and any other seasonings you like. It's best to wait until serving to add black pepper, to preserve its antioxidant value. Add fresh cilantro, shredded cheese, and/or sour cream before serving, if you like.
In addition to healthy chili, you can use these nutritious powerhouses in dips, salads, soups, and tacos. Switching to black beans can make meals healthier and even more delicious.
This vegetable is a native of the Americas, but its tastiness and nutritional value has carried it to many countries. Small and delicious, it has all the benefits of a legume as well as some special features. Even though black beans are loaded with carbohydrates, they still rank low on the glycemic scale.
Even though seventy percent of the caloric content of black beans is carbohydrates, consuming them doesn't raise blood sugar levels dramatically and cause excessive insulin release. This is good news for those who are watching their weight or who are battling insulin resistance or diabetes. The 'carbs' in this legume are 'resistant' to being broken down in the small intestine, where glucose is released into the bloodstream. Most of their carbohydrates are processed in the large intestine, making them a good source of nutrition for that organ and thus for the rest of the body.
The black bean is rich in phytonutrients, which are concentrated in the seedcoat. They rank with red onions, red cabbage, and blueberries in flavanoid content. They contain anthocyanins, another class of nutrient that gives color to vegetables. They are a good source of quercetin, an immune-system booster that helps prevent or reduce allergic reactions to pollen and also lowers cholesterol.
Beans in general are a good source of minerals and protein. This particular variety of legume is considered a valuable source of zinc, which is necessary for everyone and especially valuable for men. Black beans, like other kinds of seeds, do contain phytates, which can bind minerals and make them hard to absorb, but research shows that the zinc in these beans is boiavailable. Phytates are believed to have an antioxidant action in the body, as well.
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.)
Great chili starts with sauteed onions and well browned beef, either ground or cut into cubes. Add pre-soaked or canned beans, garlic, tomato sauce, and diced tomatoes with their liquid. Add chili powder (try organic for stronger, fresher flavor), cumin, oregano, salt, and any other seasonings you like. It's best to wait until serving to add black pepper, to preserve its antioxidant value. Add fresh cilantro, shredded cheese, and/or sour cream before serving, if you like.
In addition to healthy chili, you can use these nutritious powerhouses in dips, salads, soups, and tacos. Switching to black beans can make meals healthier and even more delicious.
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