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Black Turtle Beans
Legumes
Nutri-ScoreA

Black Turtle Beans

Phaseolus vulgaris

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Black Turtle Beans provides 339 kcal, 21.6g of protein, 62.4g of carbohydrates, and 16.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Black turtle beans are a variety of common beans known for their rich flavor and high nutritional value. They are an excellent source of protein, fiber, and essential minerals.

Also known as:
Black Beans (USA)Frijoles Negros (Mexico)
Scientific NamePhaseolus vulgaris
Region of OriginCentral and South America
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories339 kcal
Water
10.2%
Fiber16.6g
Total84.9g
Protein
21.6g(25%)
Fats
0.9g(1%)
Carbohydrates
62.4g(73%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin E0.57 mg (4%)
Vitamin K2.9 µg (2%)
Vitamin b1 (thiamine)0.42 mg (35%)
Vitamin b2 (riboflavin)0.21 mg (16%)
Vitamin b3 (niacin)2.1 mg (13%)
Vitamin b5 (pantothenic acid)0.4 mg (8%)
Vitamin b6 (pyridoxine)0.14 mg (11%)
Folate130 µg (33%)
Vitamins with less than 2% DV
Vitamin A: 0 µgVitamin C: 0 mgVitamin D: 0 µgVitamin B12: 0 µgCholine: 0 mg

Minerals

Major Source (≥ 2% DV)
Calcium123 mg (10%)
Iron2.1 mg (12%)
Magnesium70 mg (17%)
Phosphorus240 mg (34%)
Potassium1480 mg (42%)
Zinc1.5 mg (14%)
Copper0.3 mg (33%)
Manganese0.5 mg (25%)
Minerals with less than 2% DV
Selenium: 0.4 µg

Health Benefits

✓Rich in dietary fiber, black turtle beans support digestive health and help maintain stable blood sugar levels.
✓High in antioxidants, they may help reduce inflammation and lower the risk of chronic diseases.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Soak beans overnight before cooking to reduce cooking time and enhance digestibility. Cook thoroughly to ensure safety.

Smart Selection & Storage

How to Select

Choose beans that are shiny, firm, and free from cracks or blemishes.

How to Store

Store in a cool, dry place in an airtight container to maintain freshness.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
Antioxidant, Anti-inflammatory, Digestive
Main Applications
•Support digestive health
•Aid in blood sugar regulation
Bioactive Compounds
Anthocyanins

Natural pigments with antioxidant properties that may help reduce oxidative stress.

How to Consume
Cooked, Soups, Salads, Purees
Did you know?

"Black turtle beans are often used in traditional dishes across Latin America and are a staple in many vegetarian diets."

Myths vs Realities

MythMyth: Beans cause gas.
RealityWhile beans can cause gas, soaking and cooking them properly can reduce this effect.
MythMyth: All beans are the same nutritionally.
RealityDifferent beans have varying nutrient profiles; black turtle beans are particularly high in antioxidants.
MythMyth: You can't eat beans if you're on a low-carb diet.
RealityBeans can be included in moderation due to their high fiber content and low glycemic index.

Healthy Recipes

Black Turtle Bean Quinoa Salad

A vibrant and nutritious salad combining black turtle beans and quinoa, packed with protein and fiber for a satisfying meal.

Ingredients
  • 1 cup cooked black turtle beans
  • 1 cup cooked quinoa
  • 1 cup diced bell peppers
  • 1/2 cup chopped red onion
  • 1/4 cup fresh cilantro
  • 2 tablespoons olive oil
  • 1 tablespoon lime juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked black turtle beans, quinoa, bell peppers, red onion, and cilantro.
  2. 2. In a small bowl, whisk together olive oil, lime juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss gently to combine. Serve chilled.

Spicy Black Turtle Bean Soup

A hearty and spicy soup featuring black turtle beans, tomatoes, and a blend of spices for a warm and comforting dish.

Ingredients
  • 1 cup dried black turtle beans
  • 1 can (14 oz) diced tomatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 4 cups vegetable broth
  • Salt and pepper to taste
Instructions
  1. 1. Soak the black turtle beans overnight, then drain and rinse.
  2. 2. In a large pot, sauté onion and garlic until translucent, then add cumin and chili powder.
  3. 3. Add the soaked beans, diced tomatoes, vegetable broth, salt, and pepper. Simmer for 1-1.5 hours until beans are tender.

Black Turtle Bean and Sweet Potato Tacos

Delicious tacos filled with roasted sweet potatoes and seasoned black turtle beans, topped with avocado and fresh salsa.

Ingredients
  • 1 cup cooked black turtle beans
  • 2 medium sweet potatoes, diced
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 8 corn tortillas
  • 1 avocado, sliced
  • 1 cup fresh salsa
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss sweet potatoes with olive oil and smoked paprika, then roast for 25-30 minutes.
  2. 2. Warm the corn tortillas in a skillet.
  3. 3. Assemble tacos by layering roasted sweet potatoes, black turtle beans, avocado slices, and fresh salsa. Serve immediately.

Black Turtle Bean Burgers

Flavorful and protein-packed black turtle bean burgers, perfect for grilling or pan-frying, served with a fresh side salad.

Ingredients
  • 1 can (15 oz) black turtle beans, drained
  • 1/2 cup breadcrumbs
  • 1/4 cup chopped onion
  • 1/4 cup chopped bell pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 4 whole grain burger buns
Instructions
  1. 1. In a bowl, mash the black turtle beans until mostly smooth, then mix in breadcrumbs, onion, bell pepper, garlic powder, cumin, salt, and pepper.
  2. 2. Form the mixture into patties and refrigerate for 30 minutes.
  3. 3. Cook the patties on a grill or skillet over medium heat for 5-7 minutes on each side. Serve on whole grain buns.

Black Turtle Bean and Avocado Dip

A creamy and healthy dip made with black turtle beans and avocado, perfect for snacking with veggies or whole grain chips.

Ingredients
  • 1 can (15 oz) black turtle beans, drained
  • 1 ripe avocado
  • 2 tablespoons lime juice
  • 1 clove garlic
  • Salt and pepper to taste
  • Chopped cilantro for garnish
Instructions
  1. 1. In a food processor, combine black turtle beans, avocado, lime juice, garlic, salt, and pepper.
  2. 2. Blend until smooth and creamy, adjusting seasoning as needed.
  3. 3. Transfer to a serving bowl, garnish with cilantro, and serve with veggies or chips.

Black Turtle Bean Chili

A robust chili featuring black turtle beans, bell peppers, and spices, perfect for a cozy dinner packed with flavor and nutrition.

Ingredients
  • 1 cup dried black turtle beans
  • 1 can (14 oz) diced tomatoes
  • 1 bell pepper, chopped
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon chili powder
  • 4 cups vegetable broth
  • Salt to taste
Instructions
  1. 1. Soak the black turtle beans overnight, then drain and rinse.
  2. 2. In a large pot, sauté onion and garlic until soft, then add bell pepper and chili powder.
  3. 3. Add the soaked beans, diced tomatoes, vegetable broth, and salt. Simmer for 1-2 hours until beans are tender.

Black Turtle Bean and Spinach Stuffed Peppers

Colorful bell peppers stuffed with a mixture of black turtle beans, spinach, and spices, baked to perfection for a healthy meal.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked black turtle beans
  • 2 cups fresh spinach
  • 1/2 cup cooked rice
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
  • 1/2 cup shredded cheese (optional)
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix black turtle beans, spinach, cooked rice, Italian seasoning, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture, top with cheese if desired, and bake for 25-30 minutes.

Black Turtle Bean and Corn Salad

A refreshing salad combining black turtle beans, sweet corn, and a zesty lime dressing, perfect as a side dish or light meal.

Ingredients
  • 1 cup cooked black turtle beans
  • 1 cup corn (fresh or frozen)
  • 1/2 cup chopped red onion
  • 1/4 cup chopped cilantro
  • 2 tablespoons lime juice
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine black turtle beans, corn, red onion, and cilantro.
  2. 2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss to combine. Serve chilled.

Black Turtle Bean and Brown Rice Bowl

A nourishing bowl featuring black turtle beans, brown rice, and a variety of colorful veggies, drizzled with a tahini dressing.

Ingredients
  • 1 cup cooked black turtle beans
  • 1 cup cooked brown rice
  • 1 cup steamed broccoli
  • 1/2 cup shredded carrots
  • 1/4 cup tahini
  • 2 tablespoons lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer cooked brown rice, black turtle beans, steamed broccoli, and shredded carrots.
  2. 2. In a small bowl, mix tahini, lemon juice, salt, and pepper until smooth.
  3. 3. Drizzle the tahini dressing over the bowl and serve warm.

Black Turtle Bean and Zucchini Fritters

Crispy and delicious fritters made with black turtle beans and zucchini, perfect as a snack or light meal, served with yogurt dip.

Ingredients
  • 1 cup cooked black turtle beans
  • 1 medium zucchini, grated
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, combine black turtle beans, grated zucchini, breadcrumbs, egg, garlic powder, salt, and pepper.
  2. 2. Form the mixture into small patties.
  3. 3. Heat olive oil in a skillet and fry the patties for 3-4 minutes on each side until golden brown. Serve with yogurt dip.

Frequently Asked Questions (FAQ)

Are black turtle beans gluten-free?

Yes, black turtle beans are naturally gluten-free.

How do I cook black turtle beans?

Soak them overnight, then boil for 1-2 hours until tender.

Can I eat black turtle beans raw?

No, they must be cooked to eliminate toxins.

What are the health benefits of black turtle beans?

They are high in protein, fiber, and antioxidants, promoting heart health and digestion.

How should I store dried black turtle beans?

Store in a cool, dry place in an airtight container.

How long do cooked black turtle beans last in the fridge?

They can last up to 5 days in the refrigerator.

Can black turtle beans help with weight loss?

Yes, their high fiber content can promote satiety and aid in weight management.

Are black turtle beans good for diabetics?

Yes, they have a low glycemic index, making them suitable for blood sugar control.

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Comparisons
Black Turtle Beans vs Acutifolius Bean Black Turtle Beans vs Adzuki Bean Black Turtle Beans vs Adzuki Bean
Nutrients
Protein in Black Turtle Beans Calories in Black Turtle Beans Vitamin-c in Black Turtle Beans Magnesium in Black Turtle Beans
Featured Guides
Health Benefits of Black Turtle Beans Healthy Recipes with Black Turtle Beans
Rankings
Legumes high in fiber Legumes high in protein Legumes low in carbohidratos Legumes low in índice glucémico