Black Turtle Beans (Mature Seeds, Canned)
Black Turtle Beans are a nutritious and versatile legume, commonly used in various culinary dishes across the globe. Known for their rich, earthy flavor and smooth texture, these beans are a fantastic addition to soups, stews, salads, and casseroles. When canned, they provide a convenient and quick option for meal prep, offering excellent protein and fiber content while being low in fat and calories.
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 91.0 kcal |
| Protein | 6.03 g |
| Fat | 0.29 g |
| Saturated Fats | 0.075 g |
| Carbohydrates | 16.55 g |
| Fiber | 6.9 g |
| Sugar | 0.23 g |
| Calcium | 35.0 mg |
| Iron | 1.9 mg |
| Magnesium | 35.0 mg |
| Phosphorus | 108.0 mg |
| Potassium | 308.0 mg |
| Sodium | 384.0 mg |
| Zinc | 0.54 mg |
| Copper | 0.192 mcg |
| Manganese | 0.233 mg |
| Selenium | 1.3 mcg |
| Vitamin C | 2.7 mg |
| Thiamine (Vitamin B1) | 0.14 mg |
| Riboflavin (Vitamin B2) | 0.12 mg |
| Niacin (Vitamin B3) | 0.62 mg |
| Vitamin B6 | 0.055 mg |
| Folate | 61.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.62 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Black Turtle Beans are naturally free from common allergens such as gluten, dairy, nuts, and soy. However, it is essential to verify the specific brand and packaging, as cross-contamination during processing or canning could occur. Always check labels for additional information.
Dietary Preferences:
Black Turtle Beans are an excellent option for a variety of dietary preferences and restrictions, including:
- Vegetarian and Vegan: Rich in plant-based protein, they are an ideal meat substitute.
- Gluten-Free: Naturally free from gluten, making them suitable for those with gluten sensitivities or Celiac disease.
- High-Fiber: Ideal for those looking to increase their fiber intake, which is beneficial for digestive health.
- Low in Fat: Suitable for low-fat diets or individuals managing their fat intake.
- Low in Sodium (when rinsed): Canned beans typically contain higher sodium levels, but rinsing them can reduce the sodium content significantly.
Advice for Cooking:
To enhance the natural flavor and texture of canned Black Turtle Beans, consider rinsing them thoroughly to reduce excess sodium. They can be used as a base for hearty soups, stews, and bean salads. For a flavorful dish, try sautéing them with garlic, onions, and spices, or blend them into a smooth dip for tacos or nachos.
Conclusion:
Black Turtle Beans are not only a practical and nutritious ingredient to have in your pantry but also a versatile addition to numerous dishes. Whether you’re preparing a quick weeknight dinner or a festive gathering, these beans offer an easy way to boost the protein and fiber content of your meal while keeping it light and healthy. Packed with essential minerals and vitamins, they provide a wealth of health benefits, making them an indispensable staple in any kitchen.
