Chili is a great dish for busy people, since it takes little time to prepare and pretty much cooks itself on the stove while you do other things around the house. A black bean beef chili recipe is great for company, for family dinners, or for weekend cooking to make sure there are easy-to-fix, appetizing leftovers for quick meals during the week. It is also one of the healthiest meals you can make for many reasons.
This bean is native to the Americas but is now used all over the world. The tasty legumes have many health benefits, not the least of which are protein and fiber. They are rich sources of minerals and phytonutrients. They are also ranked low on the glycemic scale, which many use to keep their food choices in the 'heart healthy' range.
Although almost three-quarters of the calories in these beans come from carbohydrates, they are still ranked low among foods that affect blood sugar levels. Their carbohydrates are called 'resistant', since they are hard to digest. For this reason, they don't raise blood glucose levels and cause an insulin spike. However, the carbohydrates do break down in the large intestine, making them a good overall source of nutrition. They also have lots of fiber, which is important for colon health and efficient digestion.
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.
Beans in general are considered worthy of inclusion in a sensible diet plan, being good sources of protein and minerals. Black beans are rich in zinc and provide it in a bioavailable form that both men and women can absorb. The elements in seeds of all kinds that often bind minerals and make them hard to use don't seem to act against zinc in this legume. Called phytates, these elements also have antioxidant properties, making black beans even more nutritious.
These small, flavorful beans work in any recipe. Merely substitute them for red kidney, white, or pinto beans. Canned beans can be added directly, but dried beans should be rinsed and culled. Many people like to presoak them to make them more digestible. Just cover them with cold water and allow them to stand overnight. For faster cooking, bring them to a boil, remove from heat, and allow to stand until the beans are tender. You can use the soaking water for the final dish or pour it off and just use the beans.
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.
This bean is native to the Americas but is now used all over the world. The tasty legumes have many health benefits, not the least of which are protein and fiber. They are rich sources of minerals and phytonutrients. They are also ranked low on the glycemic scale, which many use to keep their food choices in the 'heart healthy' range.
Although almost three-quarters of the calories in these beans come from carbohydrates, they are still ranked low among foods that affect blood sugar levels. Their carbohydrates are called 'resistant', since they are hard to digest. For this reason, they don't raise blood glucose levels and cause an insulin spike. However, the carbohydrates do break down in the large intestine, making them a good overall source of nutrition. They also have lots of fiber, which is important for colon health and efficient digestion.
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.
Beans in general are considered worthy of inclusion in a sensible diet plan, being good sources of protein and minerals. Black beans are rich in zinc and provide it in a bioavailable form that both men and women can absorb. The elements in seeds of all kinds that often bind minerals and make them hard to use don't seem to act against zinc in this legume. Called phytates, these elements also have antioxidant properties, making black beans even more nutritious.
These small, flavorful beans work in any recipe. Merely substitute them for red kidney, white, or pinto beans. Canned beans can be added directly, but dried beans should be rinsed and culled. Many people like to presoak them to make them more digestible. Just cover them with cold water and allow them to stand overnight. For faster cooking, bring them to a boil, remove from heat, and allow to stand until the beans are tender. You can use the soaking water for the final dish or pour it off and just use the beans.
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.
About the Author:
Get a mouth-watering black bean beef chili recipe, right now. You can also get more info about an awesome food blog at http://www.yummygoodness.com/ancho-black-bean-beef-chili today.
No comments:
Post a Comment