veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)Black Beans, Canned
From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Black Beans, Canned

(Beans, Black, Canned)  Canned black beans are a quick and easy way to enjoy this bean on salads and in "quick" recipes.  Do not buy canned black beans that have sugar or corn syrup added.  The major drawback to using canned black beans is the added salt, but pouring off the liquid before using them in a recipe will reduce some of the salt.  See the nutritional chart and recipes below.

Some of our Recipes


Black Bean Soup

Spicy Orange Black and Pinto Bean Soup

Veggies with Black Bean and Salsa Dip

Black Bean Dip

Black Bean and Chipotle Dip

Black Bean and Jalapeño Pepper Dip

Black Bean and Salsa Dip

Four Bean Salad - The Quick and Easy Way

Black Beans and Rice – Costa Rican Style

Black Beans, Cabbage and Rice – Costa Rican Style

Beans, black, mature seeds, cooked, boiled, with salt

NDB No:     16315

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup
-------
172 g
Proximates
Water
g
65.74
9
1.551
113.073
Energy
kcal
132
0
 
227.040
Energy
kj
552
0
 
949.440
Protein
g
8.86
8
0.152
15.239
Total lipid (fat)
g
0.54
8
0.033
0.929
Ash
g
1.15
8
0.033
1.978
Carbohydrate, by difference
g
23.71
0
 
40.781
Fiber, total dietary
g
8.7
0
 
14.964
Minerals
Calcium, Ca
mg
27
14
2.294
46.440
Iron, Fe
mg
2.10
8
0.154
3.612
Magnesium, Mg
mg
70
14
4.590
120.400
Phosphorus, P
mg
140
8
3.628
240.800
Potassium, K
mg
355
14
25.963
610.600
Sodium, Na
mg
237
0
 
407.640
Zinc, Zn
mg
1.12
9
0.050
1.926
Copper, Cu
mg
0.209
9
0.017
0.359
Manganese, Mn
mg
0.444
8
0.020
0.764
Selenium, Se
mcg
1.2
0
 
2.064
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
0
 
0.000
Thiamin
mg
0.244
8
0.006
0.420
Riboflavin
mg
0.059
8
0.005
0.101
Niacin
mg
0.505
8
0.026
0.869
Pantothenic acid
mg
0.242
8
0.011
0.416
Vitamin B-6
mg
0.069
8
0.004
0.119
Folate, total
mcg
149
8
11.150
256.280
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
149
8
11.150
256.280
Folate, DFE
mcg_DFE
149
0
 
256.280
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
6
0
 
10.320
Vitamin A, RAE
mcg_RAE
0
0
 
0.000
Retinol
mcg
0
0
 
0.000
Lipids
Fatty acids, total saturated
g
0.139
0
 
0.239
14:0
g
0.000
0
 
0.000
16:0
g
0.130
0
 
0.224
18:0
g
0.008
0
 
0.014
Fatty acids, total monounsaturated
g
0.047
0
 
0.081
18:1 undifferentiated
g
0.047
0
 
0.081
Fatty acids, total polyunsaturated
g
0.231
0
 
0.397
18:2 undifferentiated
g
0.126
0
 
0.217
18:3 undifferentiated
g
0.105
0
 
0.181
Cholesterol
mg
0
0
 
0.000
Amino acids
Tryptophan
g
0.105
0
 
0.181
Threonine
g
0.373
0
 
0.642
Isoleucine
g
0.391
0
 
0.673
Leucine
g
0.708
0
 
1.218
Lysine
g
0.608
0
 
1.046
Methionine
g
0.133
0
 
0.229
Cystine
g
0.096
0
 
0.165
Phenylalanine
g
0.479
0
 
0.824
Tyrosine
g
0.250
0
 
0.430
Valine
g
0.464
0
 
0.798
Arginine
g
0.549
0
 
0.944
Histidine
g
0.247
0
 
0.425
Alanine
g
0.372
0
 
0.640
Aspartic acid
g
1.072
0
 
1.844
Glutamic acid
g
1.351
0
 
2.324
Glycine
g
0.346
0
 
0.595
Proline
g
0.376
0
 
0.647
Serine
g
0.482
0
 
0.829
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-27)

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