Black Turtle Beans (Cooked with Salt)
Black Turtle Beans, also known as Black Beans, are a staple in many culinary traditions, offering a rich combination of protein, fiber, and essential minerals. These beans are often used in soups, salads, casseroles, and a variety of other dishes, making them a versatile and nutritious ingredient in your meals. When cooked with salt, these beans not only provide flavor but also retain an array of vital nutrients that can support overall health.
Nutritional Information
Black Turtle Beans (Cooked with Salt) provide a range of beneficial nutrients per serving, supporting muscle health, digestion, and overall vitality. Here’s a detailed look at their nutritional composition:
| Nutrient | Amount per Serving |
|---|---|
| Energy | 130 kcal |
| Protein | 8.18 g |
| Total Fat | 0.35 g |
| Saturated Fat | 0.089 g |
| Carbohydrates | 24.35 g |
| Dietary Fiber | 8.3 g |
| Sugars | 0.32 g |
| Calcium | 55.0 mg |
| Iron | 2.85 mg |
| Magnesium | 49 mg |
| Phosphorus | 152.0 mg |
| Potassium | 433.0 mg |
| Sodium | 239.0 mg |
| Zinc | 0.76 mg |
| Copper | 0.269 mcg |
| Manganese | 0.327 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.225 mg |
| Riboflavin (B2) | 0.056 mg |
| Niacin (B3) | 0.527 mg |
| Vitamin B6 | 0.077 mg |
| Folate | 86.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.87 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits & Dietary Considerations
Black Turtle Beans are a powerhouse of nutrients, offering high-quality plant-based protein, essential vitamins, and minerals, making them a great choice for both vegetarians and non-vegetarians. The beans are a rich source of dietary fiber, which aids digestion and promotes satiety. Their low fat content, especially the negligible amount of saturated fat, makes them heart-healthy.
The beans are also a good source of iron, magnesium, and potassium, minerals essential for maintaining healthy bodily functions, including supporting bone health, muscle function, and maintaining a balanced electrolyte level. Additionally, they contain a variety of B-vitamins, including thiamine, niacin, and folate, which support energy metabolism and overall cellular function.
Allergen Information
Black Turtle Beans are naturally allergen-free. However, individuals with a sensitivity to beans or legumes should consult with a healthcare provider before incorporating them into their diet.
Dietary Preferences
Black Turtle Beans are suitable for a variety of dietary preferences, including:
- Vegetarian and Vegan diets: A great plant-based protein source.
- Gluten-Free: Naturally gluten-free, making them ideal for individuals with gluten sensitivities.
- Low-Fat and Low-Sodium: While this preparation includes added salt, beans can be cooked without it to adhere to low-sodium diets.
- Diabetic-Friendly: Black Turtle Beans have a low glycemic index and are a healthy carbohydrate option for individuals managing blood sugar levels.
Cooking Tips
Black Turtle Beans can be used in a variety of ways:
- Soups and Stews: Add them to your favorite soups for extra heartiness and nutrition.
- Salads: Toss them in a salad to enhance texture and boost protein content.
- Casseroles: Incorporate them into baked dishes like casseroles for added flavor and nutrients.
- Tacos or Burritos: Serve as a filling in tacos or burritos, offering a hearty, plant-based option.
Conclusion
Black Turtle Beans (Cooked with Salt) are a nutritious, flavorful ingredient that can enhance a wide array of dishes. They provide protein, fiber, and a variety of essential nutrients, making them an excellent choice for maintaining a balanced and healthy diet. Whether you are preparing a simple soup, a robust casserole, or a light salad, these beans offer an easy and versatile way to enjoy wholesome nutrition.
