Delicious, easy-to-cook, healthy dishes made from black beans

Black beans have long been a familiar food in Vietnamese kitchens, because this fragrant and rich bean can be combined with many different ingredients to prepare both savory and sweet dishes.

Nutritional composition of black beans

Black beans, also known as black beans, have the scientific name Vigna cylindrical (L.) Skeels.

According to the document Medicinal plants and medicinal animals, in 100g of edible part of black beans there is: Protein: 24.4g; Lipid: 1.7g; Glucid: 53.3g; Cellulose: 4g; Vitamin A: 5mcg; Vitamin B1: 0.5mg; Vitamin B2: 0.21mg; Vitamin PP 1.8mg; Vitamin C: 8mg; lysine 970mg; tryptophan 310mg; phenylalanine 1160mg; threonine 1110mg; arginine 1720mg; histidine 750mg. Ca 56mg, P 354mg, Fe 6.1mg.

Roasted black bean water

According to nutritionists, eating about 250 grams of cooked black beans or red beans for 6 weeks can reduce blood cholesterol by about 30% without using any medication.

Not only considered a precious medicine, losing weight with black beans is also a method chosen by many women because it is effective and very easy to do.

Ingredient:

Green bean: 100-150 grams

Water: 1 liter

Other tools: pot, wide-bottomed pan and strainer

How to cook roasted black bean water

Step 1: Wash and drain the black beans above.

Step 2: Use a kettle or pot to boil water

Step 3: Take a wide-bottomed pan and place it on the stove, turn on low heat to roast the beans. Remember to stir the black beans while roasting to avoid burning. When the beans turn yellow and smell fragrant, turn off the stove.

Step 4: Add the roasted black beans to the pot of boiling water, boil for about 10 minutes. After 10 minutes, you can turn off the stove and let it steep for another 10-15 minutes, then filter the water and beans separately.

Finally, you can let it cool and store it in the refrigerator to drink gradually. This is probably the easiest black bean dish to make but still nutritious and healthy for users.

Black bean porridge

Prepare ingredients:

Rice: 100 grams

Glutinous rice: 50 grams

Black beans: 100 grams

Road

Fish sauce

Making:

Step 1: Wash black beans and soak overnight

Step 2: Wash sticky rice and regular rice together. Then soak for about 2-3 hours before cooking.

Step 3: To save time, you can put the mixture of sticky rice, rice and black beans into the rice cooker, add a little more water than the rice and then press the cook button. You should pay attention, when it is dry, add more water. Do this 3-4 times and the porridge will be soft.

Step 4: Depending on your preference for thick or thin porridge, you can use a spoon to puree the porridge, add water, bring to a boil, and finally enjoy.

Black bean porridge can be eaten with tofu marinated in onions or salted eggplant, very delicious.

Black bean stewed chicken

Black bean stew with chicken is a nutritious dish that helps replenish blood and energy. This dish is suitable for women after giving birth, people with weak kidneys, people with back and knee pain, memory loss or hair loss.

Ingredients to prepare:

Silkie chicken

Black beans

Shiitake mushrooms

The amount of ingredients depends on the number of people eating, you can adjust accordingly.

Making:

Step 1: Clean the black chicken, drain. Soak the mushrooms and black beans in water until soft.

Step 2: Put the black chicken and shiitake mushrooms in the pot, add enough water to cover and turn on the stove. Wait for the water to boil, then reduce the heat to simmer until the ingredients are soft.

Step 3: When the chicken and beans are soft, season to taste and turn off the stove. Finally, enjoy the delicious and nutritious black bean stew with black chicken.

Black bean dessert with coconut milk

Ingredient

Black beans 400g

Sugar 200g

Coconut milk 200ml

30g dried coconut

50g fresh shredded coconut

Banana oil 10ml

Crushed roasted peanuts 30g

How to make black bean coconut milk dessert

Step 1: Prepare black beans

After buying black beans, wash them with water and soak them in water for about 2-3 hours (it's even better if you soak them overnight).

Step 2: After soaking the black beans, rinse them with water. Then, add water and put it on the stove to boil. The amount of water in the pot of sweet soup must cover the beans and must be equal to the amount of sweet soup you plan to cook.

Bring to a boil and continue simmering until beans are soft then turn off the heat.

Step 3: Marinate black beans with sugar

Using a slotted spoon, scoop all the black beans into a clean bowl. Next, add sugar to the bowl of black beans, use chopsticks to gently mix well and let it sit for about 10-15 minutes for the beans to absorb the sugar.

Next, we put the pan on the stove, add the sugar-marinated beans, stir well so that the beans are coated with sugar. Stir gently for about 10 minutes until the water dries up, then turn off the stove.

Step 4: Boil the beans one last time and season to taste.

After the beans have absorbed the sugar, add this mixture to the pot of black bean water, boil again, season to taste!

Black bean sticky rice

Fragrant sticky rice mixed with soft cooked black beans, the rich flavor is the "highlight" of black bean sticky rice that makes many people fascinated.

Ingredient

Glutinous rice: 300g

Black beans: 100g

Salt

White sugar

How to cook black bean sticky rice

Soak and wash black beans, remove cracked and weevils. Soak black beans for about 8 hours (can soak overnight to save time).

Cook black beans with about 300-400ml of water, filter the water and beans separately.

Wash the sticky rice and soak it in black bean water for about 45-1 hour so that when cooked, the sticky rice will expand evenly, be soft and have a beautiful brown color. Then scoop the rice out, mix well with the black beans and toss with a little salt.

To steam the sticky rice, make sure to line the bottom of the pot with wax paper or pandan leaves before adding the rice mixture so that the sticky rice does not stick together. Cook the sticky rice for about 20-30 minutes, test to see if the grains are soft.

Black bean sticky rice can be eaten with sesame salt or pork floss, very delicious./.

(Vietnam+)

Source: https://www.vietnamplus.vn/nhung-mon-an-ngon-de-che-bien-tot-cho-suc-khoe-tu-dau-den-post1077835.vnp