Looking for a food that can help make you trim, fit, healthy, pump you full of anti-oxidants, and give you great skin? Who isn't? (especially after all those January resolutions!) Well, while I can't make any promises, few foods are as well rounded and have as many health benefits as black beans.Ounce for ounce, black beans have the same amount of protein as beef but contain no cholesterol, are packed with anti-oxidants, essential fatty oils, and fiber, and have only a third of the calories.

Here are some of the benefits:

1.) Fiber and Protein.  The American Dietetic Association says that Americans barely eat half the amount of recommended fiber per day. Black beans are high in dietary fiber, which makes it an effective food for lowering cholesterol and improving digestion. 1 cup of black beans provides 15grams, or 60% of the RDA, of fiber. The high fiber and protein content in black beans makes it a nearly perfect food for maintaining controlled blood sugar levels and avoiding glycemic index peaks and lows. The added benefit of keeping blood sugar levels even is that metabolism remains strong. Your body will burn calories throughout the day, rather than slowing down as your blood sugar dips. 

2.) Nutritional Content and Trace Minerals.  Black beans are extremely high in nutritional value as well and excellent sources of many vitamins and minerals, including folate,molybdenum, and iron. Molybdenum is a mineral that counteracts the effects of sulfites, such as those found in red wine. So for those sensitive to sulfites, a serving of black beans may help avoid that red wine headache.

3.) Anti-oxidants. Black beans also have high flavonoid anti-oxidant levels which can battle cancer, heart disease, and aging. It's a lesser known fact that black beans are an anti-oxidant powerhouse. A study that appeared inthe Journal of Agricultural and Food Chemistry found flavonoid levels similar to those found in red grapes and cranberries. The anti-oxidants are found in the skin of the bean, and the darker the skin, the higher the levels of anti-oxidants.

4.) Get your omegas! Black beans also contain omega-3 essential fatty oils. The benefits of omega-3's are becoming well known and include skin health and lowered blood pressure. Many people with sensitive skin or dermatitis notice a dramatic improvement after incorporating omega-3 supplements or omega-3-rich foods into their diet (even one of my dogs was put on omega-3's to improve skin allergy symptoms and it worked!). Fatty fishes such as salmon are the primary source of omega-3's. For vegetarians or people who don't eat fish regularly, black beans or other omega-3-rich foods are a must.

There are many ways to incorporate black beans into meals. Many South American or Mexican dishes include black beans. An easy way to create a complete protein is to pair it with some brown rice like I sometimes do for a near-instant lunch.  Or just serve along fajitas, a quesadilla, or huevos rancheros. 

This soup is one of my favorite recipes (from our cookbook "Cooking with All Things Trader Joe's"), smoky with cumin and tangy with lime. It's a healthy and low-fat meal that can be part of a weekly menu. Canned beans preserve the nutritional value of the beans and make itmuch easier and convenient to use them in recipes.  If you're on a sodium-restricted diet, make sure you check the label, as most canned beans tend to be already seasoned with some salt.

If you prefer a smoother soup, you can puree one of the cans of beans (often I make a double batch of this soup and puree 2 of the cans).  You can also let it simmer longer and get very thick for a terrific bean dip or burrito filling!   This soup also freezes well, although we usually never have any left over to freeze!

Black Bean Soup

1 medium yellow onion, peeled and chopped (or use 1 1/2 cups TJ's Freshly Diced Onion)
1 clove crushed garlic, or 1 cube frozen Crushed Garlic
2 Tbsp extra virgin olive oil
1 tsp ground cumin
2 (15-oz) cans black beans (do not drain)
1 cup (half a jar) of your favorite salsa, such as TJ's Chunky Salsa
2 Tbsp lime juice (juice of 1 lime)
Plain yogurt or sour cream (optional)

1. In a medium pot, add the olive oil and sauté the onions until they are soft and translucent.
2. Add cumin and garlic, sautéing for an additional minute.
3. Pour in black beans (including juices), salsa, and lime juice. Stir to combine and bring to a simmer. Simmer covered for 20 minutes.
4. When serving the soup, top with a dollop of yogurt or sour cream.

Prep Time:  10 minutes
Hands-off Cooking Time: 20 minutes
Makes 4 hearty servings, Calories per serving: 280, Fat per serving: 6.9 g, Protein per serving: 10.9 g (not including sour cream)