Perfect Black Beans

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
80%
Perfect Black Beans
825 min.
4
221kcal

Suggestions

Ingredients

  • 0.5 pound black beans dried
  •  garlic cloves fresh pressed
  • 0.5 teaspoon ground cumin 
  • medium onion roughly chopped
  • 0.5 teaspoon oregano leaves dried
  • pinch pepper flakes red
  • servings salt and pepper black freshly ground
  • servings scallions chopped for garnish
  • teaspoons sugar 
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • pot

Directions

  1. Watch how to make this recipe.
  2. The night before, soak the black beans in a large pot of water. The next day, rinse the beans, cover with 3 cups of fresh water and bring to a boil over high heat. Reduce the heat and simmer covered for 30 minutes, skimming off any foam. Stir in the onion and simmer 30 minutes more.
  3. Add the garlic, oregano, cumin, and red pepper flakes, and simmer uncovered for 30 minutes, stirring occasionally. Stir in sugar and vinegar, and taste before seasoning with salt and pepper. Turn out into a large serving bowl and garnish with chopped scallions.;

Nutrition Facts

Calories221kcal
Protein22.82%
Fat3.72%
Carbs73.46%

Properties

Glycemic Index
50.27
Glycemic Load
2.28
Inflammation Score
-8
Nutrition Score
16.326521707618%

Flavonoids

Petunidin
8.74mg
Delphinidin
10.49mg
Malvidin
6.02mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.27mg
Myricetin
0.04mg
Quercetin
6.26mg

Nutrients percent of daily need

Calories:220.66kcal
11.03%
Fat:0.93g
1.44%
Saturated Fat:0.23g
1.45%
Carbohydrates:41.48g
13.83%
Net Carbohydrates:31.86g
11.58%
Sugar:4.54g
5.05%
Cholesterol:0mg
0%
Sodium:6.81mg
0.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.89g
25.77%
Folate:261.52µg
65.38%
Fiber:9.63g
38.5%
Manganese:0.72mg
36.06%
Vitamin B1:0.53mg
35.53%
Potassium:918.98mg
26.26%
Magnesium:103.57mg
25.89%
Copper:0.51mg
25.27%
Phosphorus:215.67mg
21.57%
Iron:3.34mg
18.54%
Vitamin K:17.5µg
16.67%
Zinc:2.19mg
14.59%
Vitamin B6:0.23mg
11.56%
Calcium:91.77mg
9.18%
Vitamin B2:0.13mg
7.47%
Vitamin B3:1.21mg
6.07%
Vitamin B5:0.57mg
5.65%
Vitamin C:3.93mg
4.76%
Selenium:2.35µg
3.36%
Vitamin A:85.6IU
1.71%
Vitamin E:0.22mg
1.49%