In South Korea, black beans are considered an elixir of health and beauty, a beauty secret for achieving healthy, strong hair and toned and radiant skin. And if you take a closer look at the skincare and haircare products in your collection, you may just find that black beans are the star ingredient.
But what exactly are they? And why are they so good for our skin and hair? Read our full guide below…
What are black beans?
Black beans (scientific name Phaseolus vulgaris) are a legume native to South and Central America, where they were already cultivated and consumed by pre-Columbian people, such as the Mayans and Aztecs.
The world's largest producer of this legume is Brazil, where "feijão preto" is an integral part of the national culinary tradition and the daily diet of many in the population. Nutritious and inexpensive, and higher in protein and fibre than other bean varieties, this food is full to the brim with nutrients that help create strong hair and radiant skin.
Black beans are not only a staple food in Korean, Caribbean and Latin American cuisines: they're a super-legume with a rich and complex nutritional profile. They contain minerals such as iron, magnesium, and calcium, as well as B vitamins, folic acid (essential during pregnancy), powerful antioxidants like anthocyanins, amino acids valuable for athletes, and protein needed to strengthen muscles —a priority today, even for women.
They're also a versatile, inexpensive and tasty food that is useful for increasing the amount of protein in our diet, especially if, for ethical reasons or to safeguard the planet, we are trying to reduce meat consumption. Here's how they stack up nutritionally:
Nutritional values of 170g black beans (cooked)
- Calories: 227
- Protein: 15 grams
- Fats: 1 gram
- Carbohydrates: 41 grams
- Fibre: 15 grams
- Folic acid: 64% of the recommended daily value (DV)
- Copper: 40% of the DV
- Manganese: 33% of the DV
- Magnesium: 29% of the DV
- Iron: 20% of the DV
- Phosphorus: 19% of the DV
- Potassium: 13% of the DV
- Vitamin B6: 7% of the DV
- Calcium: 2% of the DV
- Selenium: 2% of the DV
Black beans: properties and benefits
- They help create strong hair: the combination of minerals such as iron and zinc, vitamins such as biotin and folic acid (vitamin B9), and amino acids and antioxidants, makes black beans a highly beneficial food for health, vitality, and healthy hair growth
- Chock-full of antioxidants such as polyphenols and flavonoids, they fight free radicals and help maintain supple, toned skin
- They are rich in anthocyanins, antioxidants that help prevent degenerative diseases
- Due to their high fibre content, they promote proper digestion and intestinal transit
- Rich in prebiotic fibre, they are beneficial for the gut microbiome
- They help lower "bad" LDL cholesterol
- They help stabilise blood sugar levels
- Rich in protein and fibre, they give a sense of satiety, keeping you full for longer
Note that black beans are not recommended for individuals with gastrointestinal disorders.
How to cook black beans
If you have time to prepare them, opt for dried beans that have higher nutritional value over precooked, canned or jarred ones. Soak them overnight, and then cook them for about an hour. You can also cook more than one serving, and then store them in the freezer in freezer bags. With a slightly earthy flavour with a sweet note, and a creamy texture when cooked (the skin, however, remains crunchy) black beans lend themselves to a variety of recipes.
- To create tasty winter soups, pair with vegetables such as sweet potatoes, onions, leeks, Brussels sprouts, carrots and squash, and spices such as cumin, turmeric and coriander
- Along with pasta, in a traditional pasta e fagioli recipe
- In salads, added to a base of rocket and raw spinach and dressed with a sauce of miso, olive oil, apple cider vinegar, and toasted pumpkin seeds
- In a velouté, blended together with potatoes, sweet potatoes, and leeks
- Mixed with brown rice, quinoa, spelt, barley, or millet, and a vegetable such as broccoli or mushrooms, to create a complete and satiating dish
- As a filling in typical Mexican and Tex-Mex dishes such as tacos, burritos, and enchiladas
- In a pan with tomato sauce or chopped tomatoes, red onions, garlic, cumin, coriander and paprika, and a few fresh basil leaves, to create a kind of vegetarian and vegan Shakshuka
- To make tasty and crispy vegetarian or vegan burgers
- As a side dish for meat or fish dishes
- In mousses, blended together with Greek yoghurt, cocoa powder and a touch of honey
- To create an unusual hummus which you can dip raw vegetables in or to spread on croutons and canapés
Black bean hummus recipe
Ingredients:
- 250 grams cooked black beans
- 1-2 tablespoons of tahini
- 1 clove of raw garlic
- Parsley
- Extra virgin olive oil
- Lemon juice
- Salt, pepper or chilli pepper
- Avocado (optional)
Preparation:
Pour the cooked beans, tahini, chopped parsley, garlic clove, lemon juice, salt, pepper (or chilli) and if necessary, a few tablespoons of water into the blender glass. Start blending, and then gradually add the oil until the desired creaminess is reached. Garnish with a few slices of avocado, a drizzle of oil and chopped parsley.
Boost your satisfaction and energy levels, whether you’re plant-based or an omnivore.
A version of this article originally appeared in Vogue Italia.
