Black beans are nutrient-packed legumes that everyone should consider adding to their diet. Filled with everything from protein to calcium, they are reliable sources of your daily nutrient intake. Beans can sometimes be tricky to cook because of their age and their reaction to other ingredients. However, with these cooking tips, you can learn how to cook black beans and use them in your favorite meals.
Why You Need To Know How to Cook Black Beans
Knowing how to cook black beans properly is highly beneficial to your health. Whether you toss them in a salad or incorporate them into your daily meals, black beans can nourish your body with a range of nutrients. These particular beans are excellent sources of protein, fiber, iron, calcium and potassium. This means that you can improve your digestive and nervous system; strengthen bone, muscle and teeth, and feel full for much longer in just one serving.
How to Cook Black Beans
The simplest way to cook black beans is through boiling them in water. Cooking time varies according to the age of the beans. Older beans take longer to cook, while fresh, younger ones tend to become tender faster. Because black beans can take up to 2 hours to cook, it is advisable to soak them overnight.
It is advised that consumers boil beans for at least 10 minutes. This is because black beans contain a chemical called phytohenagglutinin. This substance can be toxic if you ingest a certain amount.
To remove toxicity, cook black beans in rapidly boiling water. If your recipe requires more water, use boiling rather than cold or lukewarm water. You should also avoid slow-cooking beans. Slow cookers don’t produce enough heat to remove the toxic substance properly.
If you’re not sure how to cook black beans, try soaking them overnight to make it easier. However, if you don’t have time for overnight soaking, there is a shorter method. Just boil the beans in hot water for 2 minutes and set them aside to sit for a couple of hours in the water before cooking them. Please note that soaking them this way can cause them to break.
Useful Cooking Tips
Whether you buy black beans from a market or store, take time to pick through them because some contain small stones and twigs. Also, when you soak black beans overnight, make sure they are refrigerated otherwise they might start to ferment. Beans are notorious for causing flatulence. The best way to reduce flatulence-inducing substances is to add herbs like epazote and summer savory.
How to Incorporate Black Beans to Your Diet
Black beans blend well with many ingredients. You can use them in vegetable soup and seafood dishes. Black bean salads are also quite tasty and can fill you up. They are also often used to make dips, salsa and croquettes. If you would like to add salt, lemon juice and other acidic flavoring, it is best to wait until the beans are cooked first. Acidic ingredients can make beans tough if you add them before beans are cooked.
Filling and nutritious, black beans are a great addition to your healthy meal plan. They provide a list of nutrients that can significantly improve body function and help control a variety of conditions. Learn how to cook black beans properly to enjoy the hearty, rich taste of these healthy legumes.