Home/Legumes/Dry Black Turtle Beans
Back to Home
Dry Black Turtle Beans
Legumes
Nutri-ScoreA

Dry Black Turtle Beans

Phaseolus vulgaris

Clinical Encyclopedia

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

Dry 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.

Dry black turtle beans are a nutrient-dense legume known for their high protein and fiber content, making them an excellent choice for plant-based diets. They are rich in antioxidants and have a low glycemic index, which may help in managing blood sugar levels.

Also known as:
Black BeansTurtle Beans
Scientific NamePhaseolus vulgaris
Region of OriginCentral and South America
Popular Comparisons:
Dry Black Turtle BeansDry Black Turtle BeansVSAcutifolius BeanAcutifolius BeanDry Black Turtle BeansDry Black Turtle BeansVSAdzuki BeanAdzuki BeanDry Black Turtle BeansDry Black Turtle BeansVSAdzuki BeansAdzuki BeansDry Black Turtle BeansDry Black Turtle BeansVSRed Adzuki BeansRed Adzuki BeansDry Black Turtle BeansDry Black Turtle BeansVSAnasazi BeanAnasazi BeanDry Black Turtle BeansDry Black Turtle BeansVSAnasazi BeansAnasazi BeansDry Black Turtle BeansDry Black Turtle BeansVSAppaloosa BeanAppaloosa BeanDry Black Turtle BeansDry Black Turtle BeansVSBaby Lima BeanBaby Lima BeanDry Black Turtle BeansDry Black Turtle BeansVSBambara GroundnutBambara GroundnutDry Black Turtle BeansDry Black Turtle BeansVSBambara GroundnutsBambara Groundnuts

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 b6 (pyridoxine)0.1 mg (5%)
Folate130 mcg (33%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron2.1 mg (12%)
Magnesium70 mg (17%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, dry black turtle beans provide essential amino acids necessary for muscle repair and growth.
✓Rich in dietary fiber, they promote digestive health and can aid in weight management by increasing satiety.
✓Packed with antioxidants, these beans help combat oxidative stress and may reduce the risk of chronic diseases.
✓Their low glycemic index makes them suitable for individuals with diabetes, as they help maintain stable blood sugar levels.

Possible Risks & Side Effects

!Excessive consumption may lead to gastrointestinal discomfort due to their high fiber content.
!Raw or undercooked beans contain toxins that can cause nausea and vomiting; proper cooking is essential.

How to Prepare & Consume

Soak beans overnight to reduce cooking time and enhance digestibility. Cook thoroughly to eliminate toxins and improve flavor.

Smart Selection & Storage

How to Select

Choose beans that are shiny and free from cracks or blemishes. Avoid any that have a musty smell.

How to Store

Store in a cool, dry place in an airtight container to keep them fresh for up to a year.

Myths vs Realities

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

Healthy Recipes

Spicy Black Bean Quinoa Bowl

A nutritious bowl combining protein-rich black beans and quinoa, spiced with cumin and topped with fresh avocado and cilantro.

Ingredients
  • 1 cup dry black turtle beans
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 tsp cumin
  • 1 avocado, diced
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Soak the black beans overnight, then rinse and cook them in vegetable broth until tender.
  2. 2. In a separate pot, rinse quinoa and cook it in water or broth according to package instructions.
  3. 3. Combine cooked beans and quinoa, season with cumin, salt, and pepper, and top with diced avocado and cilantro before serving.

Black Bean and Sweet Potato Tacos

Delicious tacos filled with roasted sweet potatoes and seasoned black beans, served with a zesty lime crema.

Ingredients
  • 1 cup dry black turtle beans
  • 2 medium sweet potatoes, cubed
  • 1 tsp chili powder
  • 8 corn tortillas
  • 1/2 cup Greek yogurt
  • 1 lime, juiced
  • Salt to taste
Instructions
  1. 1. Soak and cook the black beans until tender.
  2. 2. Roast the sweet potatoes with chili powder and salt until golden.
  3. 3. Mix Greek yogurt with lime juice for the crema, then assemble tacos with beans, sweet potatoes, and drizzle with crema.

Black Bean Salad with Mango and Avocado

A refreshing salad featuring black beans, ripe mango, and creamy avocado, tossed in a lime vinaigrette.

Ingredients
  • 1 cup dry black turtle beans
  • 1 ripe mango, diced
  • 1 avocado, diced
  • 1/4 red onion, finely chopped
  • 2 tbsp olive oil
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Cook the black beans until tender and let them cool.
  2. 2. In a bowl, combine black beans, mango, avocado, and red onion.
  3. 3. Whisk together olive oil, lime juice, salt, and pepper, then pour over the salad and toss gently.

Black Bean and Spinach Stuffed Peppers

Colorful bell peppers stuffed with a savory mixture of black beans, spinach, and spices, baked to perfection.

Ingredients
  • 1 cup dry black turtle beans
  • 4 bell peppers, halved
  • 2 cups fresh spinach
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1/2 cup shredded cheese (optional)
  • Salt and pepper to taste
Instructions
  1. 1. Cook the black beans until tender and sauté spinach until wilted.
  2. 2. Mix beans, spinach, garlic powder, cumin, salt, and pepper, then stuff the mixture into halved bell peppers.
  3. 3. Top with cheese if desired, then bake at 375°F for 25-30 minutes.

Black Bean Burgers with Avocado Salsa

Healthy black bean burgers packed with flavor, served with a fresh avocado salsa for a delightful twist.

Ingredients
  • 1 cup dry black turtle beans
  • 1/2 cup breadcrumbs
  • 1/4 cup onion, finely chopped
  • 1 tsp cumin
  • 1 avocado, diced
  • 1 tomato, diced
  • 1 lime, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Soak and cook the black beans, then mash them in a bowl with breadcrumbs, onion, cumin, salt, and pepper.
  2. 2. Form patties and cook them on a skillet until browned on both sides.
  3. 3. Mix avocado, tomato, lime juice, salt, and pepper for the salsa and serve on top of the burgers.

Black Bean and Corn Salad with Cilantro Lime Dressing

A vibrant salad featuring black beans and sweet corn, tossed in a zesty cilantro lime dressing for a refreshing side dish.

Ingredients
  • 1 cup dry black turtle beans
  • 1 cup corn (fresh or frozen)
  • 1/4 cup red bell pepper, diced
  • 1/4 cup red onion, diced
  • 1/4 cup fresh cilantro, chopped
  • 2 tbsp olive oil
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Cook the black beans until tender and let them cool.
  2. 2. In a bowl, combine black beans, corn, bell pepper, onion, and cilantro.
  3. 3. Whisk together olive oil, lime juice, and salt, then pour over the salad and mix well.

Black Bean Chili with Quinoa

A hearty chili made with black beans and quinoa, simmered with tomatoes and spices for a filling and nutritious meal.

Ingredients
  • 1 cup dry black turtle beans
  • 1/2 cup quinoa
  • 1 can diced tomatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tbsp chili powder
  • Salt and pepper to taste
Instructions
  1. 1. Soak and cook the black beans until tender.
  2. 2. In a pot, sauté onion and garlic until fragrant, then add tomatoes, black beans, quinoa, chili powder, salt, and pepper.
  3. 3. Simmer for 20-30 minutes until quinoa is cooked and chili is thickened.

Black Bean and Brown Rice Bowl

A wholesome bowl featuring black beans and brown rice, topped with sautéed vegetables and a drizzle of tahini dressing.

Ingredients
  • 1 cup dry black turtle beans
  • 1 cup brown rice
  • 2 cups vegetable broth
  • 1 cup mixed vegetables (e.g., bell peppers, zucchini)
  • 2 tbsp tahini
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Cook the black beans and brown rice separately in vegetable broth until tender.
  2. 2. Sauté mixed vegetables until tender and season with salt and pepper.
  3. 3. In a bowl, layer rice, beans, and vegetables, then drizzle with tahini mixed with lemon juice.

Black Bean and Avocado Toast

A simple yet delicious toast topped with smashed black beans and creamy avocado, perfect for a healthy breakfast or snack.

Ingredients
  • 1 cup dry black turtle beans
  • 4 slices whole-grain bread
  • 1 avocado
  • 1 lime, juiced
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Cook the black beans until tender and mash them with lime juice, salt, and pepper.
  2. 2. Toast the whole-grain bread slices until golden.
  3. 3. Spread the mashed black beans on the toast, top with sliced avocado, and sprinkle with red pepper flakes if desired.

Black Bean Soup with Cilantro and Lime

A comforting black bean soup flavored with fresh cilantro and lime, perfect for a nourishing meal any time of the year.

Ingredients
  • 1 cup dry black turtle beans
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 tsp cumin
  • Juice of 1 lime
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Soak and cook the black beans until tender.
  2. 2. In a pot, sauté onion and garlic until soft, then add cooked beans, vegetable broth, cumin, salt, and pepper.
  3. 3. Simmer for 20 minutes, then blend partially for a creamy texture. Stir in lime juice and cilantro before serving.

Frequently Asked Questions (FAQ)

How do I cook dry black turtle beans?

Rinse the beans, soak them overnight, then boil in fresh water for 1-2 hours until tender.

Are dry black turtle beans gluten-free?

Yes, dry black turtle beans are naturally gluten-free and safe for those with gluten intolerance.

Can I eat dry black turtle beans raw?

No, raw black turtle beans contain toxins that can cause illness; they must be cooked properly.

How can I store dry black turtle beans?

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

What are the health benefits of black turtle beans?

They are high in protein, fiber, and antioxidants, supporting heart health and digestive function.

Can I freeze cooked black turtle beans?

Yes, cooked beans can be frozen for up to 6 months; ensure they are cooled and stored in airtight containers.

How do black turtle beans compare to other beans nutritionally?

They are similar in protein content but have a higher antioxidant capacity compared to many other beans.

What dishes can I make with black turtle beans?

They can be used in soups, salads, burritos, and as a meat substitute in various recipes.

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