If you're looking to add a healthy and flavorful staple to your diet, canned black beans are a great option. One serving of canned black beans provides approximately 110 calories, making it a low-calorie but nutrient-dense food.
In addition to being low in calories, canned black beans are a good source of fiber, protein, iron, and folate. A 1/2 cup serving contains about 7 grams of protein, 8 grams of fiber, and only 1 gram of fat. This makes them a great vegetarian and vegan-friendly option for adding some variety to your diet.
In this article, we'll explore some of the best ways to consume canned black beans, their nutritional benefits, how to cook them, and how to store them properly. Read on to learn more!
Overview of Canned Black Beans Calories
One serving of canned black beans provides about 110 calories. This calorie count is relatively low, making canned black beans a great option for those looking to watch their calorie intake without sacrificing their nutrient intake.
Canned black beans are a great source of many essential nutrients. A 1/2 cup serving provides about 7 grams of protein, 8 grams of fiber, and only 1 gram of fat. Additionally, they are a good source of iron and folate. Overall, canned black beans are a nutrient-dense food that can be a valuable addition to a balanced diet.
Benefits of Canned Black Beans
Canned black beans offer a variety of health benefits. They are a good source of fiber, which can help improve digestion and prevent constipation. Additionally, the protein in canned black beans can help keep you feeling full and satisfied, making them a great option for weight management. Finally, the iron and folate in canned black beans can help support healthy red blood cell production and prevent anemia.
Ways to Cook Canned Black Beans
Canned black beans are incredibly versatile and can be used in a variety of dishes. They can be added to salads, soups, stews, and even used as a base for dips and spreads. Additionally, they can be mashed and used as a vegetarian-friendly substitute for ground meat in recipes like tacos, burritos, and quesadillas. Experiment with different spices and flavorings to find your favorite way to prepare canned black beans.
Canned Black Beans vs. Dried Black Beans
While dried black beans are often favored for their flavor and texture, canned black beans offer a variety of benefits as well. Firstly, canned black beans require no soaking, cutting down on preparation time. Additionally, they are generally more readily available than dried beans and can be stored for longer periods of time. If you prefer the texture of dried beans, feel free to use those instead. However, canned black beans are a convenient and healthy option for those short on time.
How to Store Canned Black Beans
Canned black beans can be stored at room temperature until they are opened. Once opened, any unused portion of the can should be stored in an airtight container in the refrigerator for up to 3-4 days.
Recipes You Can Make With Canned Black Beans
Canned black beans are an incredibly versatile ingredient that can be used in a variety of recipes. Some great recipe ideas include black bean soup, black bean dip, black bean and corn salsa, vegetarian chili, and black bean and sweet potato tacos. Experiment with different flavor combinations to find the recipes you enjoy most!
Canned Black Beans Serving Sizes
One serving of canned black beans is usually considered 1/2 cup. However, you can adjust your serving size depending on your individual nutrition needs.
Canned Black Beans and Weight Loss
Canned black beans can be a great option for those looking to lose weight. They are low in calories and high in fiber, which can help keep you full and satisfied. Additionally, they can be used as a vegetarian-friendly source of protein in place of meat, which can help reduce calorie and fat intake.
Side Effects of Canned Black Beans Consumption
While canned black beans are generally a safe and healthy food option, there are some potential side effects to be aware of. If you are not used to consuming large amounts of fiber, consuming too much too quickly can cause digestive issues like bloating, gas, and abdominal discomfort. To avoid these side effects, start with smaller portions of canned black beans and gradually increase your intake over time.
Canned black beans are a nutrient-dense food that can be a valuable addition to a balanced diet.
Frequently Asked Questions About Canned Black Beans
1. Are canned black beans healthy?
Yes, canned black beans can be a healthy source of protein, fiber, and other nutrients. They are low in fat, high in fiber, and contain antioxidant compounds that may offer health benefits.
2. How do I prepare canned black beans?
To prepare canned black beans, simply open the can and drain the liquid. You can rinse the beans in cold water to reduce sodium content. Then, the beans can be eaten as is, or added to recipes like soups, stews, salads, and tacos.
3. Can I freeze canned black beans?
Yes, canned black beans can be frozen. Drain and rinse the beans, pat them dry, and freeze them in an airtight container or freezer bag. Thaw them in the fridge overnight before using.
4. How long do canned black beans last?
Canned black beans have a long shelf life and can last for years if stored properly. Check the expiration date on the can before consuming. Once opened, transfer the leftover beans to a covered container and refrigerate them for up to 3-4 days.
5. Can I substitute canned black beans for dried black beans in recipes?
Yes, you can substitute canned black beans for dried black beans in most recipes. However, keep in mind that canned beans are already cooked and softened, so they may not need as much cooking time as dried beans. Also, canned beans may have added sodium, so adjust the amount of salt in your recipe accordingly.