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.
Black beans are also called black turtle, Mexican, or Spanish black beans.
Black beans (cooked, boiled), 1 cup (172g)
Total Fat: 0.9g
*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. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily