Introduction
Discover the wonders of the pinto bean, a versatile and nutritious legume that has been delighting taste buds for thousands of years. Originally domesticated in Peru and Mexico around 8,000 to 7,000 years ago, pinto beans continue to be cherished today for their flavor, affordability, nutritional value, and ease of preparation.
Nutritional Value
Pinto beans pack a nutritional punch. They are rich in protein, fiber, micronutrients, antioxidants, and essential vitamins and minerals such as iron, potassium, magnesium, and the B vitamins. In fact, just half a cup of cooked pinto beans provides 118 calories and 5 grams of fiber. They are also beneficial for low-sodium diets since they contain only the salt added during cooking. The soluble fiber content of beans can help lower blood cholesterol levels.
Storage
Properly storing dried pinto beans is a breeze. Simply keep them in tightly covered containers in a dry and cool place. Under these conditions, they can maintain their quality for several months. Keep in mind that older beans may require longer soaking and cooking times, especially in drier climates.
Cooking Techniques
Cooking pinto beans is a breeze with a variety of methods to choose from. Whether you prefer a pressure cooker, microwave, crockpot, or stovetop, there’s a cooking technique to suit your needs. Before cooking, be sure to sort the beans to remove any impurities. Then, give them a thorough wash before proceeding.
To reduce cooking time, soak the beans beforehand. For a quick soak, boil them for 2 minutes and let them stand for an hour. Alternatively, cover the beans with cold water and refrigerate them overnight. After soaking, discard the water and replace it with fresh water before cooking.
- Pressure cooker: Add soaked and rinsed beans to a pressure cooker, covering them with enough fresh water. To prevent foaming, add a teaspoon of vegetable oil. Follow the pressure cooker instructions and cook the beans at 15 pounds of pressure for 25 minutes.
- Microwave: Place soaked and rinsed beans in fresh water and cook them on full power for 8-10 minutes until boiling. Then, reduce the power to 50% and continue cooking for 15-20 minutes until the beans are tender.
- Stovetop saucepan: Cover soaked and rinsed beans with fresh water and bring them to a rapid boil. Reduce the heat to simmer, cover, and cook until the beans are tender but not mushy. This process usually takes 2-3 hours, depending on water hardness and altitude.
- Crockpot: Follow the manufacturer’s directions. In the absence of specific instructions, add fresh water to soaked and rinsed beans and heat to boiling. Reduce the heat to simmer and cook for 4-6 hours until tender. After cooking, drain the cooking water and add fresh water or chicken broth. Heat the beans to the desired serving temperature.
Tips For Success
- To prevent skins from bursting, simmer the beans gently and avoid excessive stirring.
- Adjust the cooking time if you’re in a high altitude or hard water area.
- Cook the entire contents of smaller packages for optimal results.
- Refrigerate any leftover cooked beans and drain them before freezing.
- Store dry beans in airtight glass or metal containers in a cool location.
- To speed up cooking in hard water, add 1/8 to 1/4 teaspoon of baking soda per cup of beans or use distilled water. Avoid excess baking soda, as it can alter the flavor and affect nutrient retention.
- For added flavor, consider adding a teaspoon of sugar and a clove of garlic to plain, cooked pinto beans.
- If your recipe includes tomatoes, lemon juice, wine, or vinegar, add them when the beans are almost tender. Acidic ingredients can prolong the cooking time and delay softening.
- Remember that a 1-pound package of dry beans yields approximately 2 cups dry or 5-6 cups cooked beans.
Recipes
Frijoles Refritos—Refried Beans
- Add 1/2 to 1 tablespoon of oil to 3 cups of cooked and mashed pinto beans in a large skillet. Mix well and cook, stirring until you achieve the desired consistency. Add more liquid if needed. Serve as a side dish or use as a filling for bean burritos, tostadas, or tacos.
Bean Tostadas
- Arrange 12 6-inch tostadas or tortillas in a single layer on a cookie sheet. Spoon 1/3 cup refried beans onto each tostada. Sprinkle with shredded cheddar or Monterey Jack cheese. Bake at 350°F for 10 minutes or until the cheese is melted. Top each tostada with lettuce, tomato, and avocado. Add salsa for extra flavor.
Baked Pinto Beans
- Cook soaked beans on low heat until tender. Drain and rinse.
- Preheat the oven to 300°F. Place onion slices at the bottom of a bean pot, then add the drained beans. In a separate bowl, mix the remaining ingredients (except the meat) with water or unsalted chicken stock. Pour the mixture over the beans. Carefully stir in the diced meat. Bake in the oven for 2 1/2 hours, uncovering for the last 1/2 hour. Add water if necessary.
Ensalada de Frijol—Pinto Bean Salad
- Combine 2 cups of cooked and rinsed pinto beans with diced celery, green chile peppers, chopped cucumber pickles, chopped onion, prepared mustard, canned milk, salt, and pepper. Mix thoroughly. Serve on a bed of lettuce and sprinkle with red chile powder for an extra kick.
Chuck Wagon Chow
- Season 1 pound of beef chuck or round, cut into 1-inch cubes, with chile powder, salt, and pepper. Slowly brown the meat and garlic in salad oil in a large frying pan. Add onions and green chile and cook over low heat for 10 minutes, stirring often. Drain pinto beans and corn, reserving the drained liquid. Add the reserved liquid to the meat mixture, cover, and simmer for 45 minutes or until the meat is tender. Add pinto beans and corn, cover, and cook over low heat for an additional 10 minutes, stirring occasionally.
Mock Pumpkin Pie
- Preheat the oven to 425°F. In a mixing bowl, combine 2 cups of pinto bean purée, eggs, evaporated milk, sugar, salt, cinnamon, ginger, cloves, and nutmeg. Pour the mixture into an unbaked pie shell. Bake for 15 minutes, then reduce the temperature to 350°F and continue baking for 45 minutes or until a knife inserted into the center of the pie filling comes out clean. Allow the pie to cool and garnish with whipped cream if desired.
No-Cook Pinto Bean Fudge
- Mash or sieve 1 cup of warm, cooked pinto beans. Add melted butter or margarine, cocoa powder, and vanilla to the beans. Gradually mix in powdered sugar. Add chopped pecans if desired. Press the mixture into a greased or nonstick 9×13-inch pan. Refrigerate until the fudge hardens.
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Disclaimer: The information provided here is for educational purposes only. Please consult a professional nutritionist or healthcare provider for personalized dietary advice.