Black Turtle Beans

Black Turtle Beans: Nutrition and Complete Guide

Black turtle beans are the same species as black beans (Phaseolus vulgaris) — the names are used interchangeably, though "black turtle" emphasises the very hard, shiny seed coat of this particular variety. The glossy, jet-black exterior of the dried bean is distinctive and characteristic. This variety is central to Cuban, Central American, and South American cuisine, where black beans form the dietary bedrock — Cuban black bean soup, Venezuelan caraotas negras, Brazilian feijoada, and rice and beans preparations across the Caribbean all rely on black turtle beans or very closely related varieties. The hard, thick seed coat that gives them their name requires thorough cooking to become tender and digestible.

Nutritional Value

Raw black turtle beans provide 339 kcal and 21.3 g of protein per 100 g, with 62.4 g of carbohydrates and 15.5 g of fibre — essentially identical to black beans nutritionally. They provide outstanding folate, manganese, iron, phosphorus, copper, and potassium, plus the anthocyanin antioxidants from the black skin. When cooked: approximately 132 kcal and 8.9 g protein per 100 g.

How to Cook Black Turtle Beans

Soak overnight (the hard seed coat benefits from full soaking more than most beans), discard soaking water, simmer in fresh water for sixty to ninety minutes until completely tender. The cooking water turns a deep inky purple-black — use it in the dish rather than discarding it for maximum nutritional benefit and colour. Use in black bean soup with cumin and lime, in rice and beans dishes, in feijoada with smoked meats, or mashed as a black bean purée for spreading or dipping.