We know them and we love them: beans. Baked, refried, boiled- we just can’t get enough. These powerful little legumes are one of the most popular add-ons to make any meal just that much better. Whether you bake them, broil them, smash them, or mash them, legumes are a great source of protein, fiber, iron, and a variety of vitamins. Could these little super-foods get any better? Well, yes, they can! Let’s try fermenting them!

green-beans-with-fermented-black-beans-004-682x1024Fermented black beans have been around for decades; however, the true value of this food did not catch on until recently when chefs began using them to make their decedent meals a little saltier. Fermented foods tend to improve in overall nutritional value; for instance, if a tablespoon of black beans contains 1 gram of fiber and 2 grams of protein, then a tablespoon of these fermented would look something like this:

Serving Size: 1 tbsp


Amount Per Serving
  Calories 35.0
  Total Fat 1.0 g
  Saturated Fat 0.0 g
  Polyunsaturated Fat 0.0 g
  Monounsaturated Fat 0.0 g
  Cholesterol 0.0 mg
  Sodium 870.0 mg
  Potassium 0.0 mg
  Total Carbohydrate 2.0 g
  Dietary Fiber 2.0 g
  Sugars 0.0 g
  Protein 4.0 g

The fermentation process nearly doubled the nutritional value of the black bean! And that’s not all; fermentation leads to the food developing good bacteria- called probiotics- that can assist in balancing out your microbiome, also known as your gut. By balancing your body’s microbiota, your overall digestive and immune systems will improve as well, helping to prevent sicknesses and illnesses.

Wait, can a little bean really do that? Why yes, it absolutely can! By fermented super-foods such as the black bean, you are not only increasing its nutritional value but adding to it, as well, giving your body extra boosts in immunity, digestion, and overall health!

Don’t know what to do with your fermented black beans? Try the recipe below!

Dirty Green Beans


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