Handout: 3 Ways to Enjoy Black Beans

Black beans are a nutritional powerhouse, offering a rich source of plant-based protein, dietary fiber, and essential vitamins and minerals. A single cup of cooked black beans provides approximately 15 grams of protein and 15 grams of fiber, making them an excellent choice for promoting satiety and digestive health. They are also packed with folate, iron, magnesium, and potassium, which support heart health, energy production, and muscle function. Additionally, black beans contain a variety of phytonutrients, including flavonoids and antioxidants, which help combat inflammation and oxidative stress, contributing to overall well-being. Their low glycemic index makes them a favorable option for managing blood sugar levels, benefiting individuals with diabetes or those looking to maintain stable energy throughout the day.

Black beans are a versatile and nutritious ingredient used in various dishes. They boost fiber intake, cost very little, are low in calories, and provide another way to enjoy a plant-based protein!

Here are three delicious dinner ideas featuring black beans:

1. Black Bean and Sweet Potato Tacos

Ingredients:

• 1 can of black beans, drained and rinsed

• 2 medium sweet potatoes, peeled and diced

• 1 tablespoon olive oil

• 1 teaspoon chili powder

• 1/2 teaspoon cumin

• 1/2 teaspoon paprika

• Salt and pepper to taste

• Corn or flour tortillas

• Optional toppings: avocado, salsa, shredded lettuce, chopped cilantro, lime wedges

Instructions:

1. Roast Sweet Potatoes: Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil, chili powder, cumin, paprika, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, until tender.

2. Prepare Black Beans: While sweet potatoes are roasting, heat black beans in a small saucepan over medium heat until warmed through.

3. Assemble Tacos: Warm tortillas in a dry skillet or microwave. Fill each tortilla with roasted sweet potatoes and black beans. Add your favorite toppings and enjoy!

2. Black Bean and Quinoa Stuffed Peppers

Ingredients:

• 4 bell peppers, tops cut off and seeds removed

• 1 cup cooked quinoa

• 1 can of black beans, drained and rinsed

• 1 cup corn kernels (fresh, frozen, or canned)

• 1/2 cup diced tomatoes

• 1/2 cup shredded cheese (optional)

• 1 teaspoon cumin

• 1 teaspoon chili powder

• Salt and pepper to taste

• Fresh cilantro, chopped (for garnish)

Instructions:

1. Preheat Oven: Preheat oven to 375°F (190°C).

2. Prepare Filling: In a large bowl, mix cooked quinoa, black beans, corn, diced tomatoes, cumin, chili powder, salt, and pepper. Add shredded cheese if using.

3. Stuff Peppers: Spoon the quinoa mixture into each bell pepper, packing it firmly.

4. Bake: Place stuffed peppers in a baking dish, add a little water to the bottom of the dish, cover with foil, and bake for 30-35 minutes, until peppers are tender.

5. Garnish and Serve: Top with fresh cilantro before serving.

3. Black Bean and Spinach Enchiladas

Ingredients:

• 1 can of black beans, drained and rinsed

• 1 cup fresh spinach, chopped

• 1 cup enchilada sauce

• 1 cup shredded cheese (cheddar or Monterey Jack)

• 8 small corn or flour tortillas

• 1/2 cup chopped onion

• 2 cloves garlic, minced

• 1 tablespoon olive oil

• Salt and pepper to taste

Instructions:

1. Preheat Oven: Preheat oven to 350°F (175°C).

2. Prepare Filling: Heat olive oil in a skillet over medium heat. Add onion and garlic, sauté until translucent. Add black beans and spinach, cook until spinach is wilted. Season with salt and pepper.

3. Assemble Enchiladas: Pour a small amount of enchilada sauce into the bottom of a baking dish. Warm tortillas in a dry skillet or microwave. Fill each tortilla with the black bean mixture, roll up, and place seam-side down in the baking dish.

4. Add Sauce and Cheese: Pour remaining enchilada sauce over the top of the rolled tortillas. Sprinkle with shredded cheese.

5. Bake: Cover with foil and bake for 20 minutes. Remove foil and bake for an additional 10 minutes, until cheese is melted and bubbly.

6. Serve: Serve hot, garnished with fresh cilantro, sour cream, or avocado slices if desired.

These dinners are not only delicious but also packed with protein, fiber, and essential nutrients, making them healthy choices for your weekly meal plan.