Delicious and Nutritious Black Bean and Mushroom Stew Recipe

Black beans are a familiar ingredient in Vietnamese cuisine, used not only for making sweet soups and sticky rice but also for creating various delicious dishes like black bean and mushroom stew. This dish is not only tasty and easy to make but also offers numerous health benefits. In this article, “Sổ Tay Món Ăn” will guide you through the detailed process of making black bean and mushroom stew. Let’s dive in!

Black bean and mushroom stew ingredients

Health Benefits of Black Beans

Black beans are highly valued for their fiber and protein content. They are rich in essential vitamins and minerals that provide several health benefits, including:

Detoxifying the Body and Enhancing Skin Health

Japanese women consider black beans a beauty secret for skin care. Black beans contain numerous minerals, vitamins, and 10 types of amino acids such as Lysine, Methionine, Tryptophane, Phenylalanine, Threonine, Valine, Leucine, Isoleucine, Arginine, and Histidine.

These components are crucial for maintaining robust health and improving and rejuvenating the skin, resulting in smooth and youthful-looking skin. Additionally, the Polyphenol in black beans is known for its high anti-aging properties.

Safe Weight Loss

Black beans contain isoflavones and anthocyanins, which play significant roles in improving energy metabolism and inhibiting fat absorption in the body. Regular and proper consumption of black beans can reduce body fat, helping control circulating blood lipids and supporting effective and safe weight loss.

Black bean health benefits

Strong Bones and Joints

Black beans contain iron, calcium, phosphorus, and zinc. These substances are vital for maintaining bone and joint health. Calcium and phosphorus are essential for bone structure, while iron and zinc play important roles in maintaining bone strength and joint flexibility.

Supporting Diabetes Treatment

A cup of cooked black beans contains about 15 grams of fiber. Fiber is considered an excellent supplement for meals of people with type 1 diabetes. For those with type 2 diabetes, it can also help improve blood sugar levels.

Enhancing Cardiovascular Health

The high content of B vitamins in black beans, along with their anti-inflammatory properties, significantly benefits blood vessels, reducing bad cholesterol and triglycerides in the body. Additionally, it supports people with heart disease in maintaining better health.

Lowering Blood Pressure

For those with high blood pressure, maintaining a low-sodium diet is crucial for keeping blood pressure at normal levels. Black beans have naturally low sodium content and also contain potassium, calcium, and magnesium, which help safely and effectively reduce blood pressure.

Precautions When Using Black Beans

Although black beans are very beneficial for the body, they are not suitable for everyone or at all times. To use black beans effectively and scientifically, consider the following points:

• Limit to 1-2 cups per day: Black beans contain phytates that can reduce the absorption of certain minerals like iron, zinc, and calcium from other foods.
• Avoid consuming with iron, zinc, and calcium supplements: Do not use black bean water to take these supplements. The ideal time to consume them is about 4 hours apart.
• People who should not consume black beans: Those with colitis, spleen and stomach deficiency, loose stools, diarrhea, or poor digestion should avoid black beans.
• Should you add sugar or salt to black bean water? Roasted black bean water is best without sugar. For those engaged in heavy labor, adding a bit of salt can help enhance the body’s electrolyte balance.

How to Make Black Bean and Mushroom Stew

Ingredients

• 100 grams of green-centered black beans
• 200 grams of fresh straw mushrooms or shiitake mushrooms (optional)
• Seasonings: Seasoning powder, soy sauce, cooking oil, shallots

Black bean and mushroom stew preparation

Instructions

1. Prepare the ingredients: Rinse the black beans and discard any that float to the surface. Trim the stems of the straw mushrooms, rinse them, soak in a light salt solution for about 15 minutes, then drain. Peel and finely chop the shallots.
2. Roast the beans: Place the black beans in a hot pan and roast until fragrant. Stir frequently, starting with high heat and then reducing to low heat, roasting for about 10-15 minutes.
3. Stew the beans and mushrooms: Add the roasted black beans to a pot with about 1 liter of water. Bring to a boil, then reduce to a simmer and cook for about 30 minutes until the beans are soft. Next, add the straw mushrooms to the pot and season to taste. Continue cooking for another 15 minutes until the mushrooms are cooked and well-seasoned.
4. Serve: Ladle the black bean and mushroom stew into bowls and garnish with fried shallots. Serve hot with white rice.

We hope this simple recipe allows you to make delicious and nutritious black bean and mushroom stew for your family. “Sổ Tay Món Ăn” wishes you success!