Black Turtle beans are shiny, dark, and rich in flavor. They originate from Central and South America. Nowadays, the major commercial producers of black beans are India and Brazil.
This particular variety of beans is very close to red and white beans in many characteristics. However, black beans hold their shape better while cooking and their original rich taste is often compared to mushrooms.
As all other legumes, black beans offer some major health benefits:
The best source of fiber.
A cup of cooked black beans provide you with 15 grams (half of the daily dose) of healthy fiber.
An exceptional source of protein.
The same amount of turtle beans also provides you with 15 grams of highly digestible protein (one-third of the daily dose). No other fruits, vegetables, meats, or grains can provide such a good protein fiber combination.
Can steady the digestive process.
Such a unique and efficient combination of protein and fiber allows black beans to steady your digestive process, which results in the optimal chemical balance of bacteria and microorganisms in your intestines.
Can regulate blood sugar levels.
As turtle beans normalize your digestive process, they have the same effect on the food breakdown rate, which prevents severe blood sugar level fluctuations.
Can reduce the risk of heart disease.
Soluble fiber, which you can obtain from consuming black beans has been proven to reduce the risk of coronary heart disease and myocardial infarct.
According to results of multiple studies, legumes are considered to be one of the most efficient cancer-prevention foods. Black (turtle) beans are considered to be most efficient of their kind. They are especially helpful in treating and preventing colon cancer.
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1 servings per container
Serving size1 oz (28 g)
Amount Per Serving
% Daily Value*
Total Fat 0.3g
Saturated Fat 0.1g0%
Trans Fat 0g
Total carbohydrate 18g
Dietary fiber 4g16%
Total sugars 1g
Includes 0g Added Sugars 0%
Vitamin D 0mcg0%
Pantothenic Acid 0.3mg5%
Vitamin B6 0.1mg5%
Vitamin K 2mcg1%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
INGREDIENTS: Black Beans
Packaged in a facility that also processes tree nuts and wheat
Storage Time: up to 4 years
Country of Origin: Argentina, China, Mexico
170 g of cooked black beans contain:
Protein 15 g
Dietary fiber 15 g
Sodium 2 mg
Calcium 5% of the daily norm
Iron 20% of the daily norm
Vitamins A, C, B6, folate, thiamin
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Vegan Spaghetti Squash and Black Bean Mexican Bowl (Gluten-Free)
Spaghetti Squash Ingredients:
1 large spaghetti squash
1 tsp. olive oil
1/2 tsp. ground cumin
1/2 tsp. Vege-Sal or a little salt
Black Bean Mixture Ingredients:
2 tsp. olive oil
1 large onion, diced small
2 tsp. minced garlic
1 tsp. ground cumin
1 tsp. chilli powder
2 cans (15 oz.) black beans (Or use 2-3 cups cooked black beans)
1 can (4 oz.) diced green Anaheim chiles
1 can (14.5 oz.) vegetable broth
2-3 tsp. Green Tabasco Sauce (more or less to taste)
Avocado Salsa Ingredients:
1 large avocado, diced
1 T + 1-2 T fresh squeezed lime juice (I used my fresh-frozen lime juice)
1 cup diced cherry or grape tomatoes
1/2 bunch cilantro, chopped fine (or more if you’re a big cilantro fan)
1 T olive oil
Vege-Sal or salt to taste
Preheat the oven to 400F/200C. Spray a large baking sheet with non-stick spray. Cut the spaghetti squash into quarters and scrape out seeds; then rub the upper part of squash with a little olive oil, ground cumin, and Vege-Sal or a little salt. Roast squash until the strands pull apart easily, about 50 minutes.
Drain the cans of black beans into a colander placed in the sink and rinse well until no more foam appears. Let beans drain well. Heat the 2 teaspoons of olive oil in a medium-sized non-stick frying pan and saute onion over medium-high heat until it’s starting to lightly brown. Add the minced garlic, 1 teaspoon ground cumin and 1 teaspoon ground chili powder and saute 1-2 minutes more. Add the drained black beans, can of diced green chiles, vegetable broth, and Green Tabasco Sauce to taste. Turn heat to low and let the mixture simmer while the spaghetti squash roasts.
Peel the avocado and dice into pieces about 1/2 inch across. Put avocado pieces into a medium-sized bowl and toss with 1 tablespoon lime juice. Dice tomatoes into small pieces and finely chop cilantro and add to the bowl with the avocado, then stir in the olive oil and 1 or 2 tablespoons more lime juice. Season to taste with Vege-Sal or a little salt.
When the squash is done enough to easily shred apart into spaghetti-like strands, remove from the oven and let cool a few minutes. When squash has cooled just enough to handle, use a fork to pull the squash apart into a bowl. Check black bean mixture to make sure the vegetable broth has evaporated enough that the mixture is nearly dry. (If not, cook a few minutes over higher heat as needed.)
To assemble the bowls, place 1/4 the spaghetti squash into the bottom of a serving bowl. Top with 1/4 the black bean mixture and a generous amount of salsa. Serve the bowls right away, with Green Tabasco Sauce or your favorite hot sauce to add at the table.
If this makes more than you will eat at one meal, ingredients can be refrigerated separately and then reheated and combined the next day, but it’s definitely better freshly made. I don’t think it would last more than overnight in the fridge.
Healthy Vegan Chili
1 tablespoon sunflower oil
1 medium yellow onion, diced
1 cup shredded carrots
1-2 jalapeño peppers, stemmed, seeded, and minced
3 garlic cloves, minced
1/2 cup bulgur, rinsed
2 tablespoons chili powder
1 tablespoon ground cumin
2 cups diced fresh tomatoes (about 2 medium or 6 plum tomatoes)
1 1/2 cups tomato sauce
1 (15-ounce) can kidney beans, drained and rinsed
1 1/2 (15-ounce) cans black beans, drained and rinsed
1 1/2 teaspoons kosher salt, or to taste
Chopped fresh cilantro
Heat the oil in a Dutch oven or large heavy pot over medium-high heat. Add the onion, carrots, and jalapeño and sauté, stirring often, until the onion is soft and translucent, about 5 minutes. Add the garlic and sauté for 1 minute. Add the bulgur, chili powder, and cumin and stir until well combined.
Stir in the tomatoes, tomato sauce, and beans. Bring to a boil, then reduce the heat, cover, and simmer, stirring occasionally, until the beans are tender, about 1 hour. Season with salt to taste. Serve with a sprinkling of cilantro, if desired.