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Frijoles negros (literally "black beans" in Spanish) is a Latin American dish made with black beans, prepared in Guatemala, Cuba, Venezuela (where it is called caraotas negras), Puerto Rico, Mexico, and other nations in Latin America. The black bean, a legume of the species Phaseolus vulgaris, is usually purchased in either canned or dried form. One cup of dried black beans yields approximately 2 1&fras1;2 cups of cooked beans. Black bean soup (sopa de frijoles negros) is another commonly prepared Cuban favorite.
Frijoles negros is typically seasoned with salt, ham hocks, onions and garlic, tomatoes, powdered cumin seeds, oregano and vinegar.
Nutrition
Black beans are high in folate (256 μg), iron (3.61 mg), magnesium (120 mg), and phosphorus (241 mg); they are also a source of zinc (1.92 mg), niacin (2 mg), and thiamine (0.42 mg)—based on 1 cupportion size. Black beans are very high in soluble fiber.[1][2] [3]
Glycemic response
The glycemic response is not well understood. Black beans have a low glycemic index. Black beans lessen the effects of other foods that have rank very high on the glycemic index.[4]
See also
- List of legume dishes
- Phaseolus vulgaris
References
- ^ "UMass Medical School - Worcester". University of Massachusetts Medical School. February 25, 2014.
- ^ "Black Beans". Men's Health. January 9, 2015.
- ^ "Nutrition Facts for Black Beans". myfooddata.
- ^ Winham, Donna M.; Hutchins, Andrea M.; Thompson, Sharon V. (4 October 2017). "Glycemic Response to Black Beans and Chickpeas as Part of a Rice Meal: A Randomized Cross-Over Trial". Nutrients. 9 (10): 1095. doi:10.3390/nu9101095. PMC 5691712. PMID 28976933.