Black beans belong to the legumes class and famed for their nutritional value. A look at the National Nutrients Database reveals that a cup of 85g of ready black beans contains:
- Energy-114 calories
Also, black beans contain different classes of vitamins and minerals that are essential for your body.
Benefits of Black Beans
Under legumes, black beans fall under the most nutritious and beneficial to your body by providing these benefits:
1. Improve your immune system
2. Ward off diseases like diabetes
3. Helps in balancing your blood pressure levels
4. Assists in burning the calories helping in weight loss
5. Boosts your digestive system
Black beans come in handy in improving the state of your metabolic system. Their anti-oxidant properties make them the preferred choice in weight loss programs.
Black beans contain carbs that take longer to digest, making you full for longer durations. With a full stomach, you won’t be prompted to eat more frequently, eventually losing weight.
How to Prepare Refried Black Beans
Contrary to popular belief, making refried black beans doesn’t mean frying the beans for a second time no.
It’s an independent procedure that requires first cooking the dry black beans then upgrading their flavor through mashing with additional oil and seasoning using the following:
- Dry black beans 0.5kg
- Olive oil 1tsp
- Salt 2tsp
- White onion
I prefer having the dry black beans as opposed to canned ones that come precooked. In our case, we have first to cook the dry beans.
1. The very first step is to make sure your legumes are free from organic and inorganic components. Spread them out on a large plate and extract any rocks or dirt.
2. Rinse the beans to get rid of any dust particles and soak them in water. For the beans to cook fast, you can soak them overnight. However, with limited time, soak them for a few minutes (30)with hot water while tightly covered.
3. Then, in a saucepan, cut the onion into small sizes and add the olive oil. Let cook for approximately 5 minutes.
4. In the meantime, bring water to a boil on the side in a sizable boiling pot. Once ready, add the beans to the onions and leave to boil in medium heat for about two and a half hours. (Add 1 tsp of salt in case the beans take longer to cook)
As the beans are cooking, you need to get ready with your extras that you have selected for the next stage of making the refried black beans.
The additional procedure you need these extra ingredients:
- Minced garlic
- Chilli powder
- Large onion
As the dry black beans are boiling, you could chop the cilantro and get the onion ready. It’s time to take your black beans to the next level.
5. Check if the salt level is just right. Add the cilantro and cover to retain the flavor for about thirty more minutes.
6. On a separate saucepan, add olive oil and the onions and heat for a few minutes until the onions have a golden brown look. Add the garlic and chili powder and allow to cook for 3 minutes.
7. Add your now-ready black beans to the mix and mash, Don’t drain the water. Adjust the heat to a minimum as you mash. Also, Control the texture of your refried black beans as you desire. If you prefer the hardened texture, let them cook for longer.
Your black beans are now refried, and you can serve them with your favorite accompaniments. But, we prefer them with tortilla chips or tacos.
You may realize that your black beans are still hard despite following the process and don’t taste as sweet.
Tips to Observe in Making Refried Black Beans
1. Soak the beans early in advance. For the best results and to preserve energy, soak them overnight. It will take lesser time to boil and also yield more servings.
Also, soaking and draining the water after a few hours helps minimize the gas levels in your beans.
Some studies reveal that adding baking soda as you soak will get rid of flatulence and gas problems. However, other studies show that adding the bicarbonate will rob the beans of a bit of nutritional value.
2. Ensure proper storage of your dry black beans. Keep them in dry areas in airtight containers. Subjecting them to air will have them rooting.
3. Avoid mixing the black beans from different harvest times. Doing this leads to some cooked beans while others remain uncooked. Older beans will take longer to cook compared to the recently harvested ones.
4. When smashing, first drain the water you used to boil the beans in a clean bowl. Only add as required to adjust the texture.
Benefits of Refried Blacked Beans
Refried Blacked Beans are a convenient meal for:
- People who are involved in physically draining activities daily. Black beans are a great source of energy.
- Pregnant women. During this time, women require an additional energy source of energy to keep their bones strong and supply the unborn with enough as they continue with their daily activities.
- Anyone looking to shed off some weight. Black beans will leave you full for longer and reduce your food intake. They also contain high levels of protein, low sugars that all aid in losing weight.
- Diabetic people are allowed to consume the beans to bring down sugar levels in their blood, regulate the heart rate, and control blood pressure levels.
- Vegetarians. Beans have a high level of proteins that are a perfect substitute for animal protein.
When making the refried black beans, you can either use the canned beans that come precooked or the dried packaged beans and cook them yourself.
But what’s the difference between the two?
Canned Black Beans or Dry?
I would say this boils down to personal preference. With only a few factors to consider, the choice is yours.
1. Time. Evaluate whether you have all the time and energy to go through the whole process of precooking the black beans, soaking them for hours. Canned beans offer the convenience of fixing a quick meal fast.
2. Price. Canned black beans always cost higher. Do you have the money?
3. Sodium content. Dry beans contain lesser sodium, given that you can control the amount of sodium in terms of salt you add to your beans.
Refried black beans offer many benefits to your body. So, consider including them in your meals to benefit from their high nutritional value.