It’s week #2 of National Nutrition Month! This week’s recipe is one of my all time favorites! It is Black Beans with Bell Peppers and Onions. It is so yummy and so filling! I have always loved beans. They were my main source of nutrition during my college years! Not only are they economical, but they are a nutrition powerhouse!
If you are short on time, you can use frozen, prechopped onions and bell peppers.
This recipe can be served by itself as a main dish or over rice, pasta, or wrapped in a tortilla. It also makes a great side dish to baked chicken or fish.
- 1 tsp olive oil
- 1 large onion
- 1 red bell pepper
- 1 green bell pepper
- 1 can black beans
- 2 tbsp cilantro
- 1 tsp cumin
- 1 tsp ground coriander
- 1 tsp basil
- Heat olive oil in large saucepan, Dutch oven, or frying pan.
- Chop onions; cook in hot oil until translucent.
- While onions are cooking, chop peppers.
- Add peppers to onions; cook 5-7 minutes.
- Add cilantro, cumin, coriander, and basil.
- Add black beans; heat through, about 5 minutes.
Makes 3 servings
- Beans: Black beans are high in antioxidants, which help to protect our cells from damage. They also provide special support for our digestive tract health, and particularly our colon. Black beans contain the perfect mix of substances for allowing bacteria in the colon to produce butyric acid. Cells lining the inside of the colon can use this butyric acid to fuel their many activities and keep the lower digestive tract functioning properly. Research studies show that black bean intake is associated with lowered colon cancer risk. For diabetes management, the protein-plus-fiber combination in black beans is also a key to their outstanding support for blood sugar balance and blood sugar regulation.
- Bell Peppers: Bell peppers are a great source of vitamin A and vitamin C, which supports tissue health and immunity. They also provide folate, which supports the functioning of red blood cells. Bell peppers are also a source of vitamin K, essential to the clotting function of blood. A specific type of antioxidant, known as lycopene, gives red bell peppers their color. It is a carotenoid that helps fight free radicals you acquire from natural exposure to environmental toxins. All colors of bell pepper are high sources of potassium. This mineral helps keep your fluids and minerals balanced in your body, enhancing muscle function and regulating blood pressure. Bell peppers provide 3 g of fiber per cup, which can help regulate digestion and cholesterol levels.
- Onions: Onions are rich in vitamin C, sulphuric compounds, flavonoids, and other phytochemicals. Onions are very high in beneficial polyphenols, which play an important role in preventing and reducing the progression of diabetes, cancer, and neurodegenerative and cardiovascular diseases.
- Antioxidants: Antioxidants are chemicals that interact with and neutralize free radicals, thus preventing them from causing damage. Antioxidants are also known as “free radical scavengers.”The body makes some of the antioxidants it uses to neutralize free radicals. These antioxidants are called endogenous antioxidants. However, the body relies on external (exogenous) sources, primarily the diet, to obtain the rest of the antioxidants it needs. These exogenous antioxidants are commonly called dietary antioxidants. Fruits, vegetables, and grains are rich sources of dietary antioxidants. Some dietary antioxidants are also available as dietary supplements.Examples of dietary antioxidants include beta-carotene, lycopene, and vitamins A, C, and E (alpha-tocopherol).
- Flavonoids: Flavonoids are a diverse group of phytonutrients (plant chemicals) found in almost all fruits and vegetables. Along with carotenoids, they are responsible for the vivid colors in fruits and vegetables. Flavonoids are the largest group of phytonutrients, with more than 6,000 types. Some of the best-known flavonoids are quercetin and kaempferol.
- Polyphenols: Polyphenols are phytochemicals, meaning compounds found abundantly in natural plant food sources that have antioxidant properties. There are over 8,000 identified polyphenols found in foods such as tea, wine, chocolates, fruits, vegetables, and extra virgin olive oil, just to name a few.
- Calories: 200
- Total Fat: 2.5 g
- Sodium: 7 mg
- Potassium: 893 mg
- Carbohydrates: 36.4 g
- Fiber: 8.9 g
- Sugars: 6.5 g
- Protein: 10.3 g
Recipe adapted by Dacia Lyn Breeden
Photo credit: http://www.jaydayimages.com