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	Search Quick Order Form» Departments Vitamins Minerals Supplements Herbs Home & Grocery Diet & Fitness Body & Bath More Ways to Shop Brands A-Z Natural Remedies Children & Infants Women's Health Men's Health Seniors Free Catalog MotherNature.com's Catalog Is Here! Click Here to Get Your Free Copy Today. Newsletter Sign Up Weekly health news, sale announcements and coupons!		Library Home > Food Guide > Black Beans BLACK BEANS Introduction Buying and storing Preparation tips Nutritional highlights Health benefits and concerns References Visit The Healthy Living Bookshelf: 21 Online Health Books From Rodale Natives of South America, black beans are especially popular in Mexican and Latin American cooking. A member of the kidney bean family, the black bean is small and slightly square in shape, with white meat that has a hearty flavor under the dark skin. These beans are native to South America, and are especially popular in Mexican and Latin American cooking. When black beans are cooked, their shiny black skin gives a purplish tint to the other ingredients accompanying them. Varieties Black beans are also called black turtle, Mexican, or Spanish black beans. Buying and storing tips When purchasing beans in bulk, avoid lackluster beans or those with excessively chipped skins. Black beans keep well for over a year in an airtight container, preferably glass or ceramic. Availability Black beans are available year-round, both dried and canned. Preparation, uses, and tips Before cooking, soak the beans in water for 8 hours, then pressure cook for 18 minutes, or simmer on the stove for 2 hours. 1 cup of dried black beans makes approximately 2 1/2 cups of cooked beans. In Mexican cooking, black beans are prepared for serving in burritos, enchiladas, and as refried beans (frijoles refritos). Add chilled cooked beans to salads; they are especially good with fresh corn, chopped tomato, and cilantro seasoned with a little oil and vinegar. Nutritional Highlights Black beans (cooked, boiled), 1 cup (172g) Calories: 227 Protein: 15.2g Carbohydrate: 40.8g Total Fat: 0.9g Fiber: 15g *Excellent source of: Iron (3.61mg), Magnesium (120mg), Phosphorus (241mg), and Folate (256mcg) *Good source of: Zinc (1.93mg), Thiamine (.42mg), and Niacin (2mg) *Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines. Health benefits and concerns Health benefits and concerns for legumes Many health benefits and concerns associated with this food are applicable to other legumes. Read about health benefits and concerns for legumes for a full description.

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