Just 1 cup of black beans curbs inflammation in your body. Here are 4 science-backed recipes to boost your health.

Beans, beans, the magical fruit. The more you eat, the more you … can cut down on dangerous, chronic low-grade inflammation.

Researchers at Illinois Institute of Technology recently discovered just how much black beans can help lower inflammation in a remarkable trial.

They gave roughly two dozen people with prediabetes a three-month supply of canned beans. The directions were simple: incorporate one cup of black beans into your diet, every single day for 12 weeks. (In a control group, participants ate white rice instead).

Some people mixed their beans into soups, others topped their salads with black beans. Each person in the bean-eating group just had to ensure they were eating a cup per day.

It’s something that people living in the longevity Blue Zones around the world already do automatically, through force of habit. With this study, there’s fresh evidence that their technique can help anybody who is at risk of developing chronic diseases improve their health and longevity.

Black beans owe their dark, deep hue to plant chemicals that may also help fend off inflammation

In this small study, eating black beans had a big impact on people’s levels of a protein called interleukin-6 (IL-6) which is a key marker of inflammation. During the course of the study, black bean eaters reduced their average IL-6 levels from 2.57 picograms per milliliter to 1.88, a significant decrease.

Lead researcher Indika Edirisinghe, a professor of food science and nutrition at IIT, says he suspects a big part of the reason why black beans are so great at lowering chronic, low-grade inflammation has to do with the chemicals that give them their rich, deep black coloring.

“They have something called polyphenolic compounds,” Edirisinghe told Business Insider. “The polyphenolic compounds are bioactive, and they have antioxidant and anti-inflammatory activity.”

Just in case participants were stumped on how to start incorporating more black beans into each day, they were given a lifeline: Edirisinghe and his team offered participants several mouthwatering bean recipes, including one for black bean brownies, a chicken and black bean chili, a bean “caviar” snack dip, and a colorful bean salad in a jar.

“There’s no rocket science,” Edirisinghe said. “It’s very simple, and there’s a great opportunity here to become healthy.”

Here are 4 of the easy — and tasty — black bean recipes patients used during the study

Taco salad in a jar

Ingredients:

• 1 15-oz. can of black beans, rinsed and warmed up
• 1 lb. ground turkey
• 2 cups of frozen corn, thawed and warmed up
• 1 head of romaine, chopped
• 1 cup of shredded pepperjack cheese
• 1 cup of diced tomatoes
• 1 tbsp. taco seasoning
• 2 tbsp. extra virgin olive oil
• Salt

Directions:

1. In a large skillet, heat the olive oil over medium-high heat
2. Add the turkey and season with taco seasoning and salt
3. Cook the turkey, breaking it up with a spoon or spatula, until it is golden and cooked through, about eight to 10 minutes. Then set it aside for five minutes to let it cool.
4. Using six mason jars, layer the turkey, then black beans, corn, romaine, cheese, and tomatoes
5. Refrigerate until ready to eat. (Makes a great lunch!)

Black bean brownies

Ingredients:

• 1 15-oz. can of black beans, drained and rinsed
• 1/2 cup of oats
• 1/2 tsp. baking powder
• 2 tbsp. cacao powder
• 1/4 tsp. salt
• 1/2 cup maple syrup
• 1/4 cup coconut oil
• 2 tsp. vanilla extract
• 1/3 cup chocolate chips, plus extra for topping

Directions:

1. Preheat your oven to 350F
2. Combine all the ingredients except the chocolate chips in a food processor, and blend until very smooth. (If you don’t have a food processor, a blender can work, but the consistency won’t be as smooth.)
3. Stir in the chips
4. Pour into a well greased 8×8 pan
5. Sprinkle extra chips on top, if you like
6. Cook brownies for 15 to 18 minutes
7. Let cool for at least 10 minutes before cutting
8. If they still look somewhat undercooked, put them in the fridge for an hour to firm up

Chicken, quinoa, and black bean chili verde

Ingredients:

• 1 15-oz. can of black beans, rinsed
• 1 rotisserie chicken, shredded
• 6 cups of chicken broth
• 1 cup of quinoa
• 1 16-oz. jar of salsa verde
• 3 cloves of garlic, minced
• 1 large onion, diced
• 1 tbsp. of canola oil
• 1 tbsp. of ground cumin
• Salt
• Sour cream and cilantro, for serving

Directions:

1. In a large pot over medium heat, heat up the oil
2. Cook the onion and garlic until tender, about six minutes
3. Add the cumin, and season with salt
4. Add the beans, chicken, and salsa verde and stir until combined
5. Add 5 cups of the chicken broth and quinoa and bring to a boil
6. Reduce the heat and let it simmer until the quinoa is tender, about 20 minutes
7. If the quinoa absorbs most of the liquid, add the extra cup of chicken broth
8. Serve with sour cream and cilantro

Cowboy caviar

Ingredients:

• 1 cup of black beans
• 1 cup of corn
• 1 cup of cherry tomatoes, quartered
• 1 small red onion, finely chopped
• 2 orange bell peppers, chopped
• 1 avocado, chopped
• 1 tsp. salt
• 1/2 tsp. cumin
• 1/3 cup of lime juice
• 1/3 cups of extra virgin olive oil
• 3 tbsp. of chopped fresh cilantro
• 1 tbsp. of hot sauce
• Tortilla chips for serving

Directions:

1. In a small bowl, combine the olive oil, lime juice, cilantro, hot sauce, cumin, and salt
2. In a large bowl, combing the remaining ingredients, except the chips
3. Pour the dressing from the small bowl into the large bowl and toss until well combined
4. Serve it up with the chips

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