Black Beans

Name: Black beans, also called black turtle beans (Phaseolus vulgaris) — small, glossy, jet-black, oval beans with a creamy white interior and a dense, slightly sweet, earthy flavour.

Description

Black beans were domesticated in Central and South America thousands of years ago, as part of the common bean family, and are a staple of Latin American, Caribbean and Southern US cooking. They are a foundation of Brazilian feijoada, Cuban black beans and rice, Mexican frijoles negros and many other dishes. They are often called turtle beans because their shells resemble a turtle's.

The black skin holds anthocyanin pigments, the same family of antioxidants in blueberries, which colour the cooking liquid dark purple. The beans hold their shape well, with a creamy interior, and their liquid is often used in the dish, rather than thrown away.

Main nutrition value

Black beans are an excellent source of plant protein and fibre, and provide folate, iron, magnesium, potassium and anthocyanin antioxidants, with little fat.

How best to be consumed

Black beans are cooked from dry or canned.

1. Soak dried beans in plenty of water for 8 to 12 hours, then drain and rinse, which shortens cooking time and reduces gas.
2. Simmer for 60 to 90 minutes with onion, garlic, bay and cumin, until creamy, and keep the cooking liquid.
3. Mash or refry for tacos and burritos, or use whole in soups, salads, chilli and rice dishes.
4. Blend into brownies, dips and veggie burgers.
5. Drain and rinse canned beans, to reduce salt and the starchy liquid.

Overconsumption could cause…

Black beans are healthy in food amounts when cooked.

1. Digestive upset (nausea, vomiting, diarrhoea) from raw or undercooked beans, which contain natural lectins that cooking destroys, so always boil dried beans thoroughly.
2. Bloating and gas from the fermentable carbohydrates (oligosaccharides) in beans, particularly if you are not used to eating them, so build up gradually and drink water.
3. High sodium in canned beans, so choose no-added-salt cans and rinse them well.
4. Reduced absorption of iron, zinc and calcium from the phytates in dried beans, which soaking, sprouting and thorough cooking reduce.

GroupsBeansLegume familyHigh fibreHigh proteinLow fatLow sodiumRich in folateRich in ironRich in magnesiumRich in potassiumRich in zincMexican and Latin American

Related foodsPinto BeansFava Beans / Broad BeansGreat Northern BeansButter BeansHyacinth BeansLima Beans

Wikipedia — Black turtle bean, used for origin, naming and history: https://en.wikipedia.org/wiki/Black_turtle_bean