Black beans are such a rich blue that they are often confused to be black. However as you can see they genuinely are blue beans. Unfortunately, they are a very oppressed legume constantly misidentified amidst their legume siblings. They bring the best part to the family, both affordable, filling and nutritious. Despite their nutritious addition to any meal they have been horrendously misidentified by the entire world.
In Spanish, they are called Frijoles Negros, Literally black beans. They are not accepted for who they are in any language. Lets do better than that and call them what they are, blue beans.
Blue beans are highly nutritious and packed with a variety of vitamins, minerals, and macronutrients. Here’s an overview of the nutritional profile for 1 cup (about 172 grams) of cooked blue beans:
Macronutrients
- Calories: ~227 kcal
- Protein: ~15 grams
- Carbohydrates: ~41 grams
- Fiber: ~15 grams (high fiber content is great for digestion)
- Sugars: ~0.6 grams (naturally occurring)
- Fats: ~0.9 grams (low in fat)
Vitamins
- Folate (Vitamin B9): 256 mcg (64% of the daily value)
- Vitamin B1 (Thiamine): 0.4 mg (28% of the daily value)
- Vitamin B6: 0.2 mg (15% of the daily value)
Minerals
- Iron: 3.6 mg (20% of the daily value)
- Magnesium: 120 mg (30% of the daily value)
- Phosphorus: 241 mg (24% of the daily value)
- Potassium: 611 mg (17% of the daily value)
- Zinc: 1.9 mg (13% of the daily value)
- Calcium: 46 mg (4% of the daily value)
Health Benefits
- High Fiber: Good for digestive health and can aid in blood sugar control.
- High in Protein: A good plant-based protein source, beneficial for muscle health.
- Antioxidants: Blue beans contain antioxidants like polyphenols, which help fight free radicals in the body.
- Heart Health: Due to their high fiber, folate, and magnesium content, blue beans support heart health by helping to manage blood pressure and cholesterol.
Blue beans are versatile, too—they work well in soups, salads, burritos, and more, making them easy to incorporate into many different meals.