Black Beans, or Black Turtle Beans
From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Black Beans, or Black Turtle Beans

(Beans, Black)  Black beans, or black turtle beans, as they are also known, may have been so named because of their shiny black appearance.  They are one of the smaller sized bean, as can be seen in the 1 cup measure photo to the left.  Black beans are a variety of the common bean which has a 7,000 year history in Central America, where they originated. Black beans are very nutricous and hold their shape well while cooking. We put cooked black beans on our salads, and use them in soups and in a number of main dishes, especially Latin America, the Caribbean dishes.  See our nutritional charts raw and cooked beans, and recipes below.
 

Some of our Recipes


Black Bean Soup

Spicy Orange Black and Pinto Bean Soup

Veggies with Black Bean and Salsa Dip

Black Bean Dip

Black Bean and Chipotle Dip

Black Bean and Jalapeño Pepper Dip

Black Bean and Salsa Dip

Black Beans and Rice – Costa Rican Style

Black Beans, Cabbage and Rice – Costa Rican Style
 

Beans, black turtle soup, mature seeds, raw

Refuse: 0%  
Scientific Name:  Phaseolus vulgaris
NDB No: 16016 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup
-------
184g
Proximates
Water
g
11.00
0
0
20.24
Energy
kcal
339
0
0
624
Energy
kj
1417
0
0
2607
Protein
g
21.25
3
0.144
39.10
Total lipid (fat)
g
0.90
4
0
1.66
Ash
g
3.60
0
0
6.62
Carbohydrate, by difference
g
63.25
0
0
116.38
Fiber, total dietary
g
24.9
0
0
45.8
Sugars, total
g
2.25
0
0
4.14
Minerals
Calcium, Ca
mg
160
1
0
294
Iron, Fe
mg
8.70
1
0
16.01
Magnesium, Mg
mg
160
1
0
294
Phosphorus, P
mg
440
1
0
810
Potassium, K
mg
1500
1
0
2760
Sodium, Na
mg
9
1
0
17
Zinc, Zn
mg
2.20
1
0
4.05
Copper, Cu
mg
1.000
1
0
1.840
Manganese, Mn
mg
1.000
1
0
1.840
Selenium, Se
mcg
3.2
0
0
5.9
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
0
0
0.0
Thiamin
mg
0.900
0
0
1.656
Riboflavin
mg
0.193
0
0
0.355
Niacin
mg
1.955
0
0
3.597
Pantothenic acid
mg
0.899
0
0
1.654
Vitamin B-6
mg
0.286
0
0
0.526
Folate, total
mcg
444
0
0
817
Folic acid
mcg
0
0
0
0
Folate, food
mcg
444
0
0
817
Folate, DFE
mcg_DFE
444
0
0
817
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
0
0
0
0
Vitamin A, RAE
mcg_RAE
0
0
0
0
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.22
0
0
0.40
Vitamin K (phylloquinone)
mcg
6.0
0
0
11.0
Lipids
Fatty acids, total saturated
g
0.232
0
0
0.427
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.000
0
0
0.000
14:0
g
0.001
0
0
0.002
16:0
g
0.218
0
0
0.401
18:0
g
0.014
0
0
0.026
Fatty acids, total monounsaturated
g
0.078
0
0
0.144
16:1 undifferentiated
g
0.000
0
0
0.000
18:1 undifferentiated
g
0.078
0
0
0.144
20:1
g
0.000
0
0
0.000
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
0.387
0
0
0.712
18:2 undifferentiated
g
0.211
0
0
0.388
18:3 undifferentiated
g
0.176
0
0
0.324
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.252
0
0
0.464
Threonine
g
0.894
0
0
1.645
Isoleucine
g
0.938
0
0
1.726
Leucine
g
1.697
0
0
3.122
Lysine
g
1.459
0
0
2.685
Methionine
g
0.320
0
0
0.589
Cystine
g
0.231
0
0
0.425
Phenylalanine
g
1.149
0
0
2.114
Tyrosine
g
0.598
0
0
1.100
Valine
g
1.112
0
0
2.046
Arginine
g
1.316
0
0
2.421
Histidine
g
0.592
0
0
1.089
Alanine
g
0.891
0
0
1.639
Aspartic acid
g
2.570
0
0
4.729
Glutamic acid
g
3.240
0
0
5.962
Glycine
g
0.830
0
0
1.527
Proline
g
0.901
0
0
1.658
Serine
g
1.156
0
0
2.127
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
0
0
0
0
Carotene, alpha
mcg
0
0
0
0
Cryptoxanthin, beta
mcg
0
0
0
0
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
0
0
0
0
USDA National Nutrient Database for Standard Reference, Release 20 (2007)

Beans, black turtle soup, mature seeds, cooked, boiled, without salt

Refuse: 0%  
NDB No: 16017 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup
-------
185g
Proximates
Water
g
65.74
0
0
121.62
Energy
kcal
130
0
0
240
Energy
kj
544
0
0
1006
Protein
g
8.18
0
0
15.13
Total lipid (fat)
g
0.35
0
0
0.65
Ash
g
1.38
0
0
2.55
Carbohydrate, by difference
g
24.35
0
0
45.05
Fiber, total dietary
g
5.3
0
0
9.8
Sugars, total
g
0.32
0
0
0.59
Minerals
Calcium, Ca
mg
55
0
0
102
Iron, Fe
mg
2.85
0
0
5.27
Magnesium, Mg
mg
49
0
0
91
Phosphorus, P
mg
152
0
0
281
Potassium, K
mg
433
0
0
801
Sodium, Na
mg
3
0
0
6
Zinc, Zn
mg
0.76
0
0
1.41
Copper, Cu
mg
0.269
0
0
0.498
Manganese, Mn
mg
0.327
0
0
0.605
Selenium, Se
mcg
1.2
0
0
2.2
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
0
0
0.0
Thiamin
mg
0.225
0
0
0.416
Riboflavin
mg
0.056
0
0
0.104
Niacin
mg
0.527
0
0
0.975
Pantothenic acid
mg
0.260
0
0
0.481
Vitamin B-6
mg
0.077
0
0
0.142
Folate, total
mcg
86
0
0
159
Folic acid
mcg
0
0
0
0
Folate, food
mcg
86
0
0
159
Folate, DFE
mcg_DFE
86
0
0
159
Choline, total
mg
32.6
0
0
60.3
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin B-12, added
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
0
0
0
0
Vitamin A, RAE
mcg_RAE
0
0
0
0
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.87
0
0
1.61
Vitamin E, added
mg
0.00
0
0
0.00
Vitamin K (phylloquinone)
mcg
3.3
0
0
6.1
Lipids
Fatty acids, total saturated
g
0.089
0
0
0.165
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.000
0
0
0.000
14:0
g
0.000
0
0
0.000
16:0
g
0.084
0
0
0.155
18:0
g
0.005
0
0
0.009
Fatty acids, total monounsaturated
g
0.030
0
0
0.056
16:1 undifferentiated
g
0.000
0
0
0.000
18:1 undifferentiated
g
0.030
0
0
0.056
20:1
g
0.000
0
0
0.000
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
0.149
0
0
0.276
18:2 undifferentiated
g
0.081
0
0
0.150
18:3 undifferentiated
g
0.068
0
0
0.126
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.097
0
0
0.179
Threonine
g
0.344
0
0
0.636
Isoleucine
g
0.361
0
0
0.668
Leucine
g
0.653
0
0
1.208
Lysine
g
0.562
0
0
1.040
Methionine
g
0.123
0
0
0.228
Cystine
g
0.089
0
0
0.165
Phenylalanine
g
0.442
0
0
0.818
Tyrosine
g
0.230
0
0
0.426
Valine
g
0.428
0
0
0.792
Arginine
g
0.507
0
0
0.938
Histidine
g
0.228
0
0
0.422
Alanine
g
0.343
0
0
0.635
Aspartic acid
g
0.990
0
0
1.832
Glutamic acid
g
1.247
0
0
2.307
Glycine
g
0.319
0
0
0.590
Proline
g
0.347
0
0
0.642
Serine
g
0.445
0
0
0.823
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
0
0
0
0
Carotene, alpha
mcg
0
0
0
0
Cryptoxanthin, beta
mcg
0
0
0
0
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
0
0
0
0
USDA National Nutrient Database for Standard Reference, Release 20 (2007)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live! 

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