When it comes to legumes, it seems there’s nothing cooler than beans. We’re featuring black beans as this month’s harvest because of their cool ability to enrich various dishes with fiber, protein, vitamins and minerals. Learn all about black beans, their benefits, and try our tasty black bean recipes.
During the month of March, you may find black beans used more abundantly in a variety of recipes from our cafeterias.
Did You Know?
- Michigan produces 58% of the country’s black beans
- Mexico is Michigan’s largest export of black beans
- Black beans are also called “turtle beans,” “caviar criollo” and “frijoles negros”
- First consumed in the Americas, black beans have now been enjoyed for over 7,000 years
- The mild flavor, meaty texture and protein content of black beans make them a tasty alternative to meat
- Rice and black beans combined form a complete protein
Try These Delicious Recipes
How to Buy & Store: You can buy black beans dry or canned. Dry black beans will need to be soaked and thoroughly cooked, whereas canned black beans are already cooked and ready to eat. Store dry or canned black beans in a dry, dark place such as a pantry. Once dry black beans are cooked or canned black beans are opened, you can store them in an airtight container in the refrigerator for up to five days.
Making it Kid-Friendly:
The great thing about black beans is that they go well with a variety of foods and can be blended into foods so that their texture and flavor is hidden. Here are some kid-friendly ways to incorporate black beans:
- Blend and bake them into chocolate desserts such as black bean brownies
- Add them to salsa
- Add them to kid-friendly quesadillas
Nutrition and Health Benefits: Packed with protein and fiber, black beans help satisfy our appetites and keep us energized. Black beans are also rich in vitamins and minerals that support strong bones, heart health and can reduce inflammation.
|Calories: 114||Protein: 7.5g|
|Total Fat: 0g||Dietary Fiber: 7.5g|
|Sugar: 0g||Folate: 128|
|Sodium: 1mg||Vitamin K: 2.8mg|
|Total Carbohydrate: 20g||Iron: 1.8mcg|
|Potassium: 305mg||Magnesium: 60mg|
Serving Size: 1/2 cup black beans