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black-beans

Have You Had Your Black Beans Today?

Black beans are amazing! I mean, I never thought I’d be singing the praises of a bean so much, but I really love them. And it’s not just because they’re tasty. They’re packed full of nutrients that can keep you healthy.

Full of Fiber

Black beans are an excellent source of soluble and insoluble fiber, to help decrease your risk of chronic diseases and help you feel full longer. Eating 25-35 grams of fiber per day can help decrease LDL cholesterol levels, and reduce your risk of heart disease. The fiber also means less constipation and bloating, because it keeps you regular.

Magnesium for Bone Health

Black beans also contain magnesium, which is a key mineral in protecting your bone health, and it also plays a role in metabolism.

Source of Plant-Based Protein

There’s 15 grams of protein in a 1 cup serving of black beans. This means they provide some of the most protein compared to other plant-based sources.

There are plenty of ways to eat black beans, from tacos, to veggie burgers, to just good ol’ beans and rice, but here’s a recipe for one of my favorite dishes containing black beans: Taco Soup! It’s super easy, and super delicious! It’ll have you coming back for seconds.

Ingredients

  • 1 pound lean ground beef
  • 1 medium onion, diced
  • 3-4 cloves garlic, minced
  • 4 cups (946ml) vegetable broth
  • 1 15 oz can of corn, drained
  • 1 15 oz can of black beans, drained
  • 1 15 oz can of pinto beans, drained
  • 1 28 oz can of petite diced tomatoes, drained
  • 1 4 oz can of chopped green chiles
  • 2 tablespoons chili powder
  • 1 tablespoon cumin
  • 1 tablespoon dried oregano
  • 1 tablespoon onion powder
  • Salt, pepper, and cayenne pepper to taste

Instructions

  1. In a large pot, brown the ground beef and onions until meat is no longer pink. Add the garlic and cook for 2 minutes.
  2. Add all of the remaining ingredients. Cover the pot with a lid and let it simmer for 30 minutes.
  3. Serve with any toppings you like. I usually like to add shredded cheese and sour cream on top. You could also break up tortilla chips to add on top!

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