Monday, December 28, 2020

December 28, 2020

 If you are diet conscious and you are thinking about beans. The simplest question that will click your mind is that are black beans good for weight loss? So here you will find answers to your all questions


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Yes, black beans are good for weight loss due to their high fiber and protein content.

Surveys have shown that the obesity ratio is less in those people who use mostly beans and legumes in their diet. These people also had a larger decrease in bad cholesterol.




86g of cooked black beans contains.

Energy: 114 kilocalories

Iron: 1.81 mg

Magnesium: 60 mg

Phosphorus: 120 mg

Potassium: 305 mg

Sodium: 1 mg

Protein: 7.62 g

Fat: 0.46 g

Carbohydrate: 20.39 g

Fiber: 7.5 g

Sugars: 0.28 g

Calcium: 23 milligrams (mg)

Zinc: 0.96 mg

Vitamin K: 2.8 mg

Thiamin: 0.21 mg

Niacin: 0.434 mg

Folate: 128 mg



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If you are using black beans in your diet regularly you will not only lose weight. But black beans also provide many other health benefits as it lowers the bad cholesterol level. Magnesium present in it protects your bones. Black beans provide a lot of insoluble and soluble fibers which decrease the risk of many chronic diseases.




Now the question is how you can use black beans in your diet? Here different recipes are present that will help you to enhance your taste.


Black Bean Soup

Ingredients
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1 tsp cumin

1 tsp chili powder

2 cans black beans drained and rinsed

1 15 oz can tomatoes or 3- 4 whole tomatoes

1 bell pepper

1 onion

1 jalapeno

1 handful cilantro optional

1 tsp garlic

1 pinch cayenne optional

salt and pepper to taste

Instructions

Step1: Add 1 can of black beans, pepper, onion, tomatoes, and cilantro into a blender or food processor. Blend it

Step2: Pour this mixture into a large pot and heat it. Add another can of black beans and simmer it for 10 mins. Now add the remaining ingredients and serve it

Quinoa and Black Beans

Ingredients
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1 teaspoon vegetable oil

¼ teaspoon cayenne pepper

1 onion, chopped

3 cloves garlic, chopped

¾ cup quinoa

1 ½ cups vegetable broth

1 teaspoon ground cumin

salt and ground black pepper to taste

1 cup frozen corn kernels

½ cup chopped fresh cilantro

2 (15 ounces) cans black beans, rinsed and drained

Instructions

Step1: Heat oil in a pan and add onion saute it for 2-3 minutes. Now add garlic and cook until light brown color appear.

Step2: Add quinoa, vegetable broth, salt, pepper, cumin, cayenne pepper, and bring it to boil.

Step3: Cover it for about 20 mins. until broth is absorbed

Step4: Add frozen corn and simmer it about for 5 mins. now mix cilantro and black beans

Your quick recipe is ready to serve


Black Bean and Quinoa Enchilada Bake

Ingredients
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1 cup uncooked quinoa rinsed

1 tablespoon olive oil

1 small onion diced

3 cloves garlic minced

2 cups of water

1 jalapeƱo seeds and ribs removed, diced

1 red bell pepper seeds removed, diced

1 orange or yellow bell pepper seeds removed, diced

1 cup corn frozen kernels

⅓ cup chopped cilantro

Salt and pepper to taste

30 oz canned black beans, rinsed and drained

2 cups red enchilada sauce

2 cups shredded Mexican cheese

Juice of 1 small lime

1 teaspoon ground cumin

1 tablespoon chili powder

Toppings: Sliced green onions avocado slices, sour cream, optional

Instructions

 Step1: Preheat the oven to 350 degrees and grease the baking dish with cooking spray

Step2: Boil the quinoa on a medium flame for 5 mins. or until water is absorbed and fluff it with a fork.

Step3:  In a large pot heat the olive oil and add onion, garlic, and jalapeno. Saute it for about 5 minutes ( until softened). Add corn and pepper. Cook for 3-4 mins.

Step4: Add cumin, lime juice, cilantro, and chili powder (salt and pepper to taste)

Step5: In a large bowl, add the black beans and cooked quinoa. Add the sauteed vegetable mixture and stir to combine. Pour in the enchilada sauce and stir. Add ½ cup shredded cheese.

Step6: Now pour the quinoa mixture and black beans onto the baking dish and top it with cheese. Cover it with foil and bake for 20 mins. (or until cheese is melted)

Step7: Cool it and garnish it 


Black Beans and Rice 

Ingredients
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1 1/2 tablespoons vegetable oil

1/2 medium onion, chopped

1 cup broccoli florets, chopped

1 cup tomato, chopped

1/2 cup mozzarella cheese, grated

2 tablespoons fresh cilantro, chopped

2-3 cloves garlic, pressed or chopped

2 cups cooked rice, cooled to room temperature

1 15 oz. can black beans or about 2 cups of home-cooked black beans

Instructions

Step1: Heat the oil in a pot and add onion and garlic. Saute it for 3 mins.

Step2: Add beans, broccoli, rice, and cook until broccoli turns bright green

Step3: Add tomato and cilantro. Sprinkle it with cheese and let it melt




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