Frijoles negros (lit. 'black beans' inSpanish) is a Latin American dish made withblack beans, prepared inGuatemala,Cuba,Venezuela (where it is calledcaraotas negras),Puerto Rico,Mexico, and other nations inLatin America. The black bean, alegume of the speciesPhaseolus vulgaris, is usually purchased in either canned or dried form. One cup of driedblack beans yields approximately2+1⁄2 cups of cooked beans. Black bean soup (sopa de frijoles negros) is another commonly prepared Cuban favorite.
Frijoles negros is typically seasoned with salt,ham hocks,onions andgarlic,tomatoes, powderedcumin seeds,oregano and vinegar.
Black beans are high infolate (256 μg),iron (3.61 mg),magnesium (120 mg), andphosphorus (241 mg); they are also a source ofzinc (1.92 mg),niacin (2 mg), andthiamine (0.42 mg)—based on 1 cup (~240 mL) portion size. Black beans are very high insoluble fiber.[1][2][3]
The glycemic response is not well understood. Black beans have a lowglycemic index. Black beans lessen the effects of other foods that have rank very high on the glycemic index.[4]
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