The black beans named Phaseolus vulgaris are an excellent food for our daily diet. They contain magnesium, potassium, zinc, calcium and phosphorus, apart from folic acid, thiamine, riboflavin, and niacin. They are a low glycemic index food, it can be consumed by diabetes sufferers.

They have a high amount of protein, which makes them an ideal food for vegans and they are good for avoiding muscle wear. They are ideal for children because of the protein content, and the high content of antioxidants.

Venezuelans love this black beans and they are part of their daily dieta. Walking along the street I can smell people cooking them everyday. Black beans are part of the dish named Pabellón Criollo which is prepared to accompany shredded meat, rice and fried plantains.

We enjoy this black beans with arepas in our breakfasts, but I think the favorite are the pies (empanadas) filled with fried black beans and white cheese. They have a good taste, even with salt they are eatable, I mean you don't have to add too many ingredients to season them.

You need the following ingredients to prepare the beans:

• 500 grams of black beans
• a mixture of spicing vegetables like cibulet, leek, chillies, all finely cut
• 2 extra chillies
• 3 garlic cloves
• 1/2 tablespoon of ground cumin seed
• coriander leaves
• salt and oil

Preparation:

• wash the beans and soak them for 2 hours
• after that time cook them until soft
• cut finely the vegetables and the coriander

• fry the vegetables
• cut the coriader leaves
• add to the black beans and cook for 20 minutes
• add the salt and the cumin seed

Serve them hot as a soup or as part of a meal for lunch