In search of a meals that’s wholesome and filled with anti-oxidants, protein and fiber? You would possibly wish to get your can opener — in terms of well being advantages, it is arduous to beat black beans.

Ounce for ounce, black beans have the identical quantity of protein as beef however include no ldl cholesterol and have solely a 3rd of the energy. As well as, black beans are excessive in dietary fiber — one cup of black beans supplies 15 grams. Dietary fiber helps management blood sugar and weight.

Black beans additionally present nutritional vitamins and minerals, flavonoid anti-oxidants and omega-3 important fatty oils, which may enhance pores and skin, decrease blood strain and enhance mind perform. When shopping for black beans, don’t be concerned about buying canned over dry. Canned beans protect the dietary worth of the beans, whereas making them a lot simpler to make use of in recipes.

There are numerous methods to include black beans into meals. For instance, many South American and Mexican dishes embody black beans. For a wholesome, low-fat meal, Deana Gunn and Wona Miniati, authors of the impartial cookbook “Cooking with All Things Trader Joe’s,” counsel this black bean soup with cumin and lime:

Favourite Black Bean Soup

Serves 4

1 medium yellow onion, peeled and chopped

1 clove crushed garlic

2 tablespoons further virgin olive oil

1 teaspoon floor cumin

2 15 ounce cans of black beans, with liquid

1 cup (half a jar) of your favourite salsa

2 tablespoons lime juice, or the juice of 1 lime

Plain yogurt or bitter cream (optionally available)

1. In a medium pot, add the olive oil and sauté the onions till they’re tender and translucent.

2. Add cumin and garlic, sautéing for an extra minute.

3. Pour in black beans with their liquid, salsa and lime juice. Stir to mix and convey to a simmer. Simmer lined for 20 minutes.

4. When serving the soup, prime with a dollop of yogurt or bitter cream.

To study in regards to the ebook “Cooking with Trader Joe’s,” or to search out extra wholesome, time-saving recipes from Deana Gunn and Wona Miniati, go to www.cookingwithtraderjoes.com.