FYI: Black Beans

Picture from http://nutritionholistic.com/2008/12/health-benefits-of-black-beans/

What is it?

Black beans are a legume. They are oval shaped, with a black skin and whitish flesh.

Why should I eat it?

Black beans...

• are very low in saturated fat, cholesterol, and sodium.
• are a good source of protein, thiamin, magnesium, phosphorus, and maganese.
• are a good source of dietary fiber and folate.
  

What should I know about using it?

• Most packaging will tell you to rinse and sort your beans before soaking and cooking.
• Dried beans should be soaked before being cooked.
• Pre-soaking black beans overnight will significantly reduce cooking time. Cover with 2 inches of water and allow for expansion in the container. Drain and cover with fresh water before cooking.
• Quick-soak method: cover beans with water, bring to a boil, and boil for 2 minutes. Remove from heat and let sit for 2 hours. Drain, cover with fresh water and continue cooking.
• If you need to add water during the cooking process make sure it is hot water. Cold water will cause your beans to split.
  

Information from:

• http://nutritiondata.self.com/facts/legumes-and-legume-products/4284/2
• http://www.food.com/library/black-bean-192
• http://homecooking.about.com/od/howtocookvegetables/a/blkbeantips.htm