The common black bean is thought to have originated in southern Mexico and Central America over 7,000 years ago. Black beans are part of the traditional Latin diet of beans, corn and squash. Black beans are a member of the legume family. Legumes include all types of beans and are high in protein.
Need to lower your cholesterol? Eat beans! They are fat-free and rich in fiber. A University of Kentucky study shows that a cup of cooked beans a day lowers blood cholesterol levels by an average of 10 percent. Other research shows that regular servings can improve the ratio of good to bad cholesterol by 17 percent. In addition, beans are a great source of iron, magnesium, and zinc. And they taste good too!
Age to introduce: 8-10 months (cooked and pureed)
Toddler Treat: Quesadilla
Quesadillas are the Latin version of the good 'ol grilled cheese sandwich. They are easy to make and can be made in quantity and stored in the freezer. They are really quick to defrost in a toaster oven or the microwave, which makes them perfect for busy families on the go.
Ingredients (makes 1 quesadilla):
2 Tbsp. black beans (rinsed and drained)
1 Tbsp. yellow corn kernals
1 Tbsp. chopped canned tomatoes (drained)
1/4 cup shredded cheese (colby, cheddar, jack, or a mixture) [or soy cheese]
2 8-10 inch flour tortillas
Cooking oil
Directions:
Sprinkle cheese, beans, corn and tomatoes over one of the flour tortillas. Leave a 1/2-inch edge all the way around the tortilla empty. Place the other tortilla on top of the cheese mixture, making a sandwich. Brush the top of the tortilla lightly with cooking oil. Place the tortilla sandwich with the oiled side down in a non-stick frying pan over medium heat. Brush the top of the tortilla lightly with oil. Using a spatula, turn the tortilla over when it is golden brown (about 2 minutes). Brown the other side (about 2 minutes). Remove from pan, and slice in pieces like a pie.
Can be made in quantity. Wrap indivudally in plastic wrap and freeze for up to 6 months.
Black Beans For The Family
At the market: Black beans can be purchased dried or canned. Dried beans are less convenient. They need to soak overnight and simmer for a long period. Canned black beans are already cooked and ready to use. Buy canned black beans that are low in salt.
Preparation: Place canned black beans in a colander or strainer and rinse in cold water for one minute. This will remove much of the salt used in canning.
Mexican Pizza: Spread a ready-to-bake pizza crust with salsa and top with black beans, red or green peppers, and corn. Sprinkle with shredded cheddar or jack cheese [or soy cheese]. Bake until cheese is bubbly and crust is golden brown. Garnish with cilantro and lime wedges.
Mango and black bean salsa: 1 mango skin removed and cut into small cubes, 1 can black beans drained and rinsed, and 1/4 cup chopped cilantro. Tossed with the juice of one lime. Serve with tortilla chips for an appetizer or stuffed in a pita pocket for lunch. You can substitute pineapple for mango in this recipe.
Quick side salad: 1 cup of black beans rinsed; 1 cup of frozen corn, thawed; and 1 cup of plum tomatoes, seeded and chopped. Dressing: 1/4 cup olive oil, 2 Tbsp. lemon juice, 1/4 cup chopped cilantro, salt and pepper. Whisk dressing ingredients together and pour over salad. Toss and serve.
Simple side dish: Sauté equal amounts of onions, corn, zucchini, and black beans in olive oil for 5-6 minutes over medium heat. Top with shredded cheddar cheese and sprinkle lightly with chili powder.
Black Bean Soup
Ingredients:
- 1 Tbsp. olive oil
- 1 cup chopped onion
- 3 garlic cloves, minced
- 2 cans (16 oz each) Mexican style tomatoes with mild green chilies (do not drain)
- 2 cans (15 oz each) black beans, drained and rinsed
- 1 can (15 oz) vegetable broth
- 2 teaspoons ground cumin
Garnishes: Try any or all of these: Thinly sliced scallions, chopped cilantro, cubed avocado, sour cream.
Directions:
In a medium-size saucepan, heat the oil over medium heat. Add the onion and garlic and saute for 5 minutes, until the onion is tender. In a blender or food processor, combine the onions, tomatoes and the beans. Process until smooth (this can be done in 2 batches, if necessary). In the medium saucepan, combine the bean mixture, broth, and cumin. Cook over low heat for about 15 minutes, stirring occasionally. Serve the soup hot, topping each bowl with any or all of the garnishes. Serves 4-6.
Black Bean Fun Facts
- The United States is the world leader in dry bean production. Each year, U.S. farmers plant from 1.5 to 1.7 million acres of edible dry beans. 40 percent of this crop is shipped to more than 100 different countries around the globe.
- Black beans are the most popular beans in the Costa Rica and Cuba.
- The Anatomy of Melancholy by Robert Burton (1621) listed 64 remedies for gas produced from eating beans.
--Cheryl Tallman and Joan Ahlers are the mothers of five children and founders of Fresh Baby. The Fresh Baby concept is simple – When you make it yourself, you know it’s better. Along with developing products that support parents in getting actively involved in making healthy food choices for their children from the first bite of food; they also publish Fresh Ideas, a free, monthly newsletter that provides healthy eating ideas for the whole family.
