Black beans are a very good source of cholesterol-lowering fiber, as are most
legumes. In addition to lowering cholesterol,black beans’ high fiber content
prevents blood sugar levels from rising too rapidly after a meal, making these
beans an especially good choice for individuals with diabetes, insulin resistance
or hypoglycemia. When combined with whole grains such as brown rice, black
beans provide virtually fat-free high quality protein. You may already be familiar
with bean’s fiber and protein, but this is far all black beans have to offer.
Black beans emerged from our food ranking system as an excellent source of
the mineral molybdenum. In addition, they are a very good source of dietary fiber
and folate. In the case of folate, for example, a one cup serving of black beans
provided about 2/3 of the DV for folate. Our food ranking system also qualified
black beans as a good source of manganese, protein,magnesium, thiamin
(vitamin B1), phosphorus and iron. In the case of protein, for example, one cup
serving of cooked black beans provided about one third of a day’s protein
1 Cup boiled black beans
1 Medium onion
2 Garlic cloves
1 Inch Ginger piece
2 tbs oil
1/4 tbs mustard
1/4 cumin seeds
1 Red chilly
4 curry leaves
salt to taste
Red chilly powder to taste.
Coriander for garnishing.
1. Soak black beans for at least 8 hours with water.
2. Wash them properly. Pressure cook them with sufficient water and little bit
3. Heat oil in a pan. Add mustard,cumin seeds,red chilly. When mustard starts
popping add curry leaves.Fry for a min.
4. Add chopped onions. Let the onion become light brown colour add ginger
and garlic paste.
5. Add tomatoes, turmeric, salt and stir well and cook till the tomatoes absorbs
6. Take 4 tbs black beans make a fine paste.
7. Add black beans paste and mix well. Cook for a while.
8. Add cooked black beans. Bring it to boil.
9. Add chilly powder and mix well. Cover to Cook on medium heat up to 10min.
10.Finally garnish with Cilantro (Coriander).