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Premium raw materials for the preparation of your dishes, fill your pantry with legumes, these foods are highly recommended from a nutritional standpoint, considering their admirable composition of proteins, carbohydrates, lipids, fiber, minerals, and vitamins.
They adapt perfectly to all stews, are perfect for salads or to accompany other foods as a side dish.
Legumes have always been an essential part of the human diet, and the unanimous opinion of experts is that they should be present in the diet two to three times a week and in all stages of life.
This type of food allows us to always have our pantry ready, but without fear of them spoiling in a short period of time as they are non-perishable and can be stored for months without losing nutritional value.
Legumes, due to their multiple qualities, are one of the most complete foods from a nutritional point of view, providing both slow-absorbing carbohydrates (the most recommended) and proteins, high fiber content, and very little fat, around 3%, being the so-called "good fat", that is, polyunsaturated and monounsaturated fatty acids.
They are rich in micronutrients: minerals such as calcium, iron, magnesium, and zinc, and vitamins A, B, and C, as well as rich in antioxidant polyphenols.
Furthermore, they are gluten-free, making them an ideal food for celiacs.
Tips for preserving legumes:
Store in a cool, well-ventilated, dry place away from sunlight.
Cooking time for Black Beans:
SOAKING TIME:
COOKING TIME:
- In a pressure cooker: 30 to 45 min.
- In a regular pot: 1 hour / 1:30 min.
Nutritional composition per 100g of Black Beans:
CALORIES: 301 KCAL
FAT: 3.3 G
CARBOHYDRATES: 38.2 G
PROTEINS: 20.3 G
FIBER: 18.8 G
