You can just use a can of black beans in any recipe. A bag of dried beans is usually very cheap. I purchased 2.5kg of them for just £6.73. That works out at around 172g per single cup (210ml) of beans.
I tend to use single cups, it costs me 47p per cup.
Once soaked in water overnight, and boiled we receive three cups of beans (630ml) approx.
With that we receive the following nutrition per cup.
- Energy: 227kcal
- Protein: 15.2g
- Fat: 0.93 g
- Carbohydrate: 40.8g
- Fiber: 15g
- Sugars: 0.55g
- Calcium: 46.4 mg
- Iron: 3.61 mg
- Magnesium: 120 mg
- Phosphorus: 241 mg
- Potassium: 611 mg
- Sodium: 1.72 mg
- Zinc: 1.93 mg
- Thiamin: 0.42 mg
- Niacin: 0.87mg
- Folate: 256msg
- Vitamin K: 5.68 mg
- Vitamin A, IU: 10.3 IU
Black beans also yeld phytonutrients like saponins, anthocyanins, kaempferol, and quercetin. Each of these are antioxidants.
