Nutrition
By Nancy Adler
Black beans are loaded with lots of vitamins, protein and fiber. They reduce inflammation and may keep chronic diseases in remission. They contribute to losing weight, improving gut health and promoting satiety.
Beans tend to be a great snack as they are high in fiber and slower to digest than low-fiber foods. Due to this, you are more likely to eat fewer calories which promotes a healthier weight. Beans are also a great source of zinc, which aids in hair growth and repair. A 3.5-ounce serving provides 7% of your daily zinc needs. Beans provide many nutrients such as iron, biotin and folate. Black beans contain polyphenols which function as antioxidants. Flavonoids are also in black beans.
Try to include 1-2 cups of beans a week into your diet. They can be added to salads and are a great side dish to any meal. Beans are plant-based and can be included in a menu whether you are vegan, vegetarian or just trying to cut down on your grocery bill.
Please enjoy my recipe from my cookbook “Nancy’s Recipes for Life,” available at my Linwood office location and Capellas Oil and Vinegar store in Ocean City.
Black Bean Hummus
- 2 cans of black beans (rinsed and drained)
- 1 small onion, diced
- 1/2 cup green pepper, diced
- 3 cloves garlic, minced
- 2 tbsp ground cumin
- 1 1/2 tsp. olive oil
- 2 tbsp. chopped fresh cilantro
- 1/4 cup vegetable broth
Drain and rinse black beans if using canned beans. Place olive oil in a skillet set over medium-high heat. Add onions, peppers and garlic and sauté for about three minutes until vegetables are fragrant and starting to brown slightly. Add cumin, stir well, reduce heat to medium, and cook for another ten minutes. Place beans in the food processor and pulse several times. Add vegetable mixture and pulse a few more times. Add vegetable broth in small batches to thin the dip to desired consistency. Garnish with chopped cilantro. Serve immediately or store in the refrigerator for up to ten days.
Servings: 8 cup servings
Calories 122
Fat 1.6 grams
Carbohydrates 20.9 grams
Dietary Fiber 7.1 mg
Protein 7.3 grams
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900. Nancy is the Recipient of the Best of The Press 2021 Gold Award. You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
