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It is simple to prepare, just cook it in water or broth until it is tender. You can cook it with herbs and spices and serve it as an accompaniment, or you can add it to soups, salads or stews.

1. Fiber rich:
Fiber is essential for maintaining a healthy digestive process and decreasing constipation. It is also helpful in reducing the risk of heart disease and diabetes, and getting an adequate amount of fiber helps you maintain a healthy weight.
The black bean has a good amount of dietary fiber, a cup of black bean provides you 8 grams of fiber, which is almost *2 percent of the recommended daily amount.
Read also: 6 Simple Ways to Increase Fiber in Your Diet

2. Iron rich:
Getting enough iron in your diet prevents anemia, which produces fatigue and weakness. Iron carries oxygen through the body to your organs, cells and muscles, and if the supply is low you experience weakness.
Half a can of black bean contain 1.2 mg of iron, while half a cup of cooked black bean, can give you 2.2 mg of iron.

3. Rich in zinc:
Zinc is good for the eyes and may help reduce the risk of macular degeneration and protect against night blindness. It is also a major immune system booster and can help fight the flu and heal wounds.
You can find more than 3 milligrams in a cup of black bean, add this superfood to your plate to get this essential mineral.

4. Protein rich:
Protein is important because it favors most parts of your body including muscles, skin, hair and nails. In addition, protein helps cells grow and repair themselves and provides energy to your body.
Half a cup of cooked black bean contains 6.7 grams of protein, and 1/2 cup canned frosty beans contains 5.7 grams.

5. A good source of manganese:
Manganese is an antioxidant with an important function: it protects the mitochondria, the structures within the cells that produce energy. One cup of black bean provides *0 percent of the daily intake for men and *2 percent for women.

6. Rich in potassium:
Potassium is a nutrient that helps maintain blood pressure levels in healthy numbers, which reduces your risk of heart disease.
Half a cup of cooked black bean contains **9 mg of potassium, and the same amount of a can has **6 mg.

7. Poor in calories and fat:
A diet that is low in fat and calories helps you lose weight, prevents weight gain and protects you from many health conditions including heart disease, diabetes and depression.
Half cup of black bean has just **0 calories and 1 gram of fat, making it a perfect choice for your weight loss diet.
 

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