Frijoles negros

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Frijoles negros (lit.'black beans' in Spanish) is a Latin American dish made with black beans, prepared in Guatemala, Cuba, Venezuela (where it is called caraotas negras), Puerto Rico, Mexico, and other nations in Latin America. The black bean, a legume of the species Phaseolus vulgaris, is usually purchased in either canned or dried form. One cup of dried black beans yields approximately 2+12 cups of cooked beans. Black bean soup (sopa de frijoles negros) is another commonly prepared Cuban favorite.

Authentic Cuban dish of ropa vieja (shredded flank steak in a tomato sauce base), black beans, yellow rice, plantains and fried yuca with beer.
A bowl of Mexican-style vegetarian frijoles negros
Frijoles Negros over white rice, a common Cuban-Puerto Rican main dish.

Frijoles negros is typically seasoned with salt, ham hocks, onions and garlic, tomatoes, powdered cumin seeds, oregano and vinegar.

Nutrition

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Black beans are high in folate (256 μg), iron (3.61 mg), magnesium (120 mg), and phosphorus (241 mg); they are also a source of zinc (1.92 mg), niacin (2 mg), and thiamine (0.42 mg)—based on 1 cup portion size. Black beans are very high in soluble fiber.[1][2][3]

Glycemic response

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The glycemic response is not well understood. Black beans have a low glycemic index. Black beans lessen the effects of other foods that have rank very high on the glycemic index.[4]

See also

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References

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  1. ^ "UMass Medical School - Worcester". University of Massachusetts Medical School. February 25, 2014. Archived from the original on December 5, 2020. Retrieved November 27, 2020.
  2. ^ "Black Beans". Men's Health. January 9, 2015. Archived from the original on November 27, 2020. Retrieved November 27, 2020.
  3. ^ "Nutrition Facts for Black Beans". myfooddata. Archived from the original on 2020-12-06. Retrieved 2020-11-27.
  4. ^ Winham, Donna M.; Hutchins, Andrea M.; Thompson, Sharon V. (4 October 2017). "Glycemic Response to Black Beans and Chickpeas as Part of a Rice Meal: A Randomized Cross-Over Trial". Nutrients. 9 (10): 1095. doi:10.3390/nu9101095. PMC 5691712. PMID 28976933.