How to eat tender black beans
In recent years, with the popularization of the concept of healthy eating, tender black beans have become a hot topic due to their rich nutritional value and diverse ways of eating. This article will combine the hot content on the Internet in the past 10 days to give you a detailed introduction to how to eat tender black beans, and attach structured data for reference.
1. Nutritional value of tender black beans
Tender black beans are rich in protein, dietary fiber, vitamins and minerals, especially anthocyanins, which have antioxidant properties and improve blood circulation. The following are the main nutrients of tender black beans (content per 100 grams):
| Nutritional information | Content |
|---|---|
| protein | 36 grams |
| dietary fiber | 10.2 grams |
| iron | 7.5 mg |
| Calcium | 224 mg |
| Anthocyanins | About 150 mg |
2. Common ways to eat tender black beans
According to popular discussions on the Internet, tender black beans can be eaten in various ways. The following are the 5 most popular ways of eating recently:
| How to eat | Specific operations | Popular index |
|---|---|---|
| Cold tender black beans | After blanching, add minced garlic, soy sauce and sesame oil and mix well | ★★★★★ |
| black bean milk | Beat with soybeans in a ratio of 1:1 | ★★★★☆ |
| Black bean braised rice | Cook with rice, ratio 1:3 | ★★★☆☆ |
| Black beans soaked in vinegar | Soak in vinegar for 3 days before eating | ★★★☆☆ |
| black bean salad | Pair with avocado, chicken breast, etc. | ★★★☆☆ |
3. Cooking skills and precautions
1.Preprocessing method:It is recommended to soak tender black beans for 4-6 hours in advance to shorten the cooking time and improve the taste.
2.Tips for removing astringency:Adding a small amount of baking soda (about 1 g/L) to water can effectively remove the astringency. This is a popular technique shared by food bloggers recently.
3.Taboos:It is not advisable to eat it with spinach, which is rich in oxalic acid, as it will affect calcium absorption.
4.Save method:After blanching, it can be frozen for one month. This is one of the most widely circulated life tips on short video platforms recently.
4. Popular recipe recommendations
According to the data statistics of the food app in the past 10 days, the following two tender black bean recipes are the most popular among users:
| Recipe name | main ingredients | cooking time | Collection |
|---|---|---|---|
| Spiced Tender Black Beans | Black beans, star anise, cinnamon | 40 minutes | 128,000 |
| Black bean and red date porridge | Black beans, glutinous rice, red dates | 1.5 hours | 96,000 |
5. Food recommendations for different groups of people
1.Office workers:It is recommended to make black bean tea bags (recently shared by Xiaohongshu). Put the fried black beans into the tea bags and brew them repeatedly.
2.Fitness crowd:High-protein black bean milkshake has become a new favorite. The formula is: 30g black beans + 1 banana + 200ml milk.
3.Middle-aged and elderly people:It is recommended to use the traditional vinegar soaking method and consume 10-15 capsules daily.
4.Children:You can puree black beans and add them to food supplements, or make black bean biscuits.
Conclusion:
As a popular ingredient in healthy diet nowadays, tender black beans can meet the needs of all kinds of people through different cooking methods. This article provides structured data and practical advice to hopefully help you better incorporate this superfood into your daily diet. According to recent Internet trends, simple and quick eating methods are more popular among modern people. It is recommended to start with simple methods such as cold dressing or beating.
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