What we called Beans actually they are seeds of legumes,which are the oldest cultivated plants.
There are different type of beans,kidney beans,pinto beans,lentils,black beans and many other variety you see in market and grocery stores.Actually they are not fleshy food and nutritionally they are power house to our body.
Beans offers bonanza of vitamins,including vitamins A,B6, FOLATE(B9) and c and minerals such as copper,iron,magnesium,potassium.They are very rich in protein but fat contain is very much low.for example A cup of cooked lentils may provide 17 gram of protein.
Beans also contain soluble fiber,it in our digestive tract bind with cholesterol which block its absorption in the blood.There are many study shows that if a person eat a cup of of cooked beans every day for six-seven week it may reduce his/her cholesterol by 10%.
There is an another good news who have blood sugar problems,it stabilize the blood sugar level,keeping levels from rising too rapidly after a meal.Beans also contain anti-cancer property due to a compound present in it.
Black beans are sometimes called turtle beans,which could be not to their shiny,dark,shell like appearance.On cooking it develop a creamy ,velvety texture,it also contain same healthful characteristic as the other beans.
Spread a scrambled egg in the center of a warm flour tortilla. Now add 3-4 tablespoon cooked beans,mashed to a paste with a pinch of cumin.Top with 1 or 2 tablespoon of salsa and a little shredded cheese and roll up like burrito-style.
RICH IN PROTEIN:
The Dietary Guidelines for Americans say we should be eating more plant proteins. About 1/2 cup of beans provides 7 grams of protein, the same amount as in 1 ounce of chicken, meat or fish. Vegetarians, vegans and individuals who seldom eat meat, poultry, or fish could count on beans as an alternative choice.
CUT CANCER RISK;
Scientists recommend that adults consume 3 cups of beans per week to promote health and reduce the risk of chronic diseases, like cancer. That owes to their abundance of fiber and antioxidants.
Vitamin folate is rich source in beans, which is very good resource for good pregnancy women and for the foetus.
Miner silicon is rich source in green beans makes the bones stronger.
It is easily absorbed and digested.
MAKE A QUICK LUNCH:
Make a quick,healthy lunch,by tossing together cooked or canned black beans(rinse well),fresh or frozen corn kernel,sliced black olives,chopped cilantro,chopped onion and chopped tomato. Drizzle with olive oil and a dash of red wine vinegar,salt and pepper to
GO FOR A QUICK SUPPER:
Heat cooked or canned black beans with fresh chopped tomatoes.Toss in a pinch of chili flakes and add a squeeze of fresh lime juice. Season with salt and pepper and serve over hot brown rice.