Black beans belong to a group of vegetables called legumes that MayoClinic.com calls one of the most versatile and nutritious foods available. Like other legumes, black beans are low in fat and contain nutrients such as folate, potassium, iron and magnesium. They are also a good source of protein. Black beans typically are used in stews and rice dishes and are an integral part of Latin American cuisine. However, because of their culinary versatility, you also can use black beans in dishes such as salads, pizza and healthy lunches.
Sweet Potato and Black Bean Salad
Sweet potato and black bean salad is a healthy lunch idea for black beans. Preparing this salad only takes about 16 minutes, KidsHealth.org notes. The ingredients include sweet potatoes, scallions, lime, salt, black pepper, corn, cilantro, honey and black beans. The sweet potatoes need to be boiled for about six minutes in order to make them tender enough to eat. The salad is served either at room temperature or chilled. This recipe contains no cholesterol, 6 grams of fat, 260 milligrams of sodium, 41 grams of carbohydrates, 10 grams of dietary fiber and about 7 grams of sugar.
Black Bean Burgers with Chipotle Ketchup
If you have a craving for burgers, try a black bean version. A black bean burger recipe from MayoClinic.com contains about 389 calories, 16 grams of protein, 59 grams of carbohydrates, 11 grams of fat, 35 milligrams of cholesterol, 791 milligrams of sodium and about 15 grams of dietary fiber. Ingredients include black beans, bay leaf, garlic, tomatoes, pecans, onions, capsicum, hamburger buns, lettuce and an egg. The black beans take between 60 and 70 minutes to cook and are combined with onions, pecans and brown rice in a food processor in order create burger patties. Black bean burgers are a healthy and heart-friendly alternative to meat.
Black Bean and Corn Relish
If you are looking for a light but satisfying lunch, a black bean and corn relish is delicious on salads and also makes a scrumptious and healthy dip for baked tortilla chips. A recipe posted on MayoClinic.com has 100 calories, about 5 grams of protein, 20 grams of carbohydrates, 11 milligrams of sodium, 4 grams of fiber, 429 milligrams of potassium, 26 milligrams of calcium and no fat. You will need black beans, corn kernels, tomatoes, garlic, onions, parsley, bell peppers and lemon. Toss the ingredients together in a large bowl, and chill for about 30 minutes before serving.
Smoky Corn and Black Bean Pizza
Pizza is a filling and satisfying lunch option, but it is also high in carbohydrates, fat and cholesterol. Instead of the usual pepperoni and cheese, try smoky corn and black bean pizza. The dish takes about 30 minutes to prepare. A recipe from EatingWell contains 316 calories, 48 grams of carbohydrates, 6 grams of fat, 14 grams of protein, as well as 13 milligrams of cholesterol, 94 milligrams of potassium and 530 milligrams of sodium. The ingredients for this dish include corn kernels, plum tomatoes, cornmeal, smoked mozzarella, barbecue sauce, whole-wheat pizza dough and black beans. After stretching the dough into a 12-inch circle on top of a layer of cornmeal, bake it for about 5 minutes. Add the other ingredients on top of the crust and grill it for another 5 minutes or until the cheese has melted and the bottom of the crust has browned. Black bean pizza is filling and perfect for people who are dieting or who want to try a heart-friendly pizza.
References
- KidsHealth.org; Sweet Potato and Black Bean Salad; Mary L. Gavin; January 2011
- MayoClinic.com; Beans and Other Legumes; June 2011
- MayoClinic.com; Black Bean and Corn Relish; August 2009
- MayoClinic.com; Black Bean Burgers with Chipotle Ketchup; April 2011
- EatingWell; Smoky Corn & Black Bean Pizza; June/July 2006
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