It is not as popular as red or white beans, which is a pity, because it is a product that has a beneficial effect on our body. And it tastes great! It comes from Mexican areas – here it is one of the basic components of the diet. After cooking, it has a pleasant taste. Goes well with any Mexican cuisine. How to cook black beans?
How to cook black beans correctly?
Beans are quite hard to digest. Our body is the hardest to digest hard skins. Why it is so important to soften the beans well. What’s more, thanks to this, beans are cooked faster and do not lose so much nutritional value.
- First, you need to soak them in water for several hours. At least 2 hours, but no more than 12 (after 12 hours fermentation processes begin). It is good if the beans sprout.
- Then pour the water in which you soaked the beans. Pour a new portion and put on high heat. Cook for 10-15 minutes uncovered, so that harmful gases can escape. When foam appears on the surface of the water, remove it or change the water.
- Then cook it until tender. However, the water changes sometimes 2-3 more times.
It is worth adding spices to the pot with beans that prevent flatulence: fennel, cumin, ginger, coriander or marjoram.
If you want to salt the beans, do this only at the end of cooking or after cooking. When you add salt earlier, the beans will not soften.
If bloating and gas do not stop even after all these steps, add apple or wine vinegar at the end of cooking.
Incredibly healthy black beans
Black beans have surprisingly many nutrients.
It is rich in fiber and vegetable protein as well as vitamins and minerals such as vitamin A, calcium, iron and manganese. Black beans also contain many flavonoids that show antioxidant properties, including especially anthocyanins.
Is a good source of omega-3 fatty acids, which lower total cholesterol and increase the good. It is also an excellent source of folic acid.
Flavonoids and phytochemicals contained in black beans have strong antioxidant and anti-inflammatory effects. These substances support the fight against free radicals and reduce the level of oxidative stress, which can lead to the destruction of the body at the cellular level and the formation of tumors.
Studies show that bean properties reduce the likelihood of DNA damage and gene mutations that lead to the development of cancer cells. In addition to the internal protection of the body, black beans support the appearance of the skin and nails. The compounds contained in the plant support the maintenance of firm and smooth skin, reduce the process of premature aging of skin tissue, prevent the formation of furrows and wrinkles. Antioxidant activity supports the maintenance of appropriate quality of cognitive functions, due to the decrease in the level of free radicals responsible for damage to brain nerve cells.