Protein is an essential part of our diet. Some proteins are healthier than others and some are quite expensive.  One of the most inexpensive, versatile and tasty proteins I have found are black beans.

You can get them in a can which are precooked, preferable the sodium reduced kind. They are convenient and inexpensive. Personally I prefer the dried beans that I soak overnight and cook the next day to my preferred tenderness and flavour. I will sometimes add a jalapeno or two for some kick.  These great little beans can be used in soups, dips, with eggs and salsa, and even in brownies. Yes you read that correct,  brownies.  Don’t knock it until you tried it.

Amount Per 100 grams :

• Calories 339
• Total Fat 0.9 g
• Cholesterol 0 mg
• Sodium 9 mg
• Potassium 1,500 mg
• Total Carbohydrate 63 g
• Dietary fiber 16 g
• Sugar 2.1 g
• Protein 21 g
• Calcium 16%
• Iron 48%
• Vitamin B-6 15%