If you're on the hunt for versatile foods that pack a nutritional punch and can last years in your pantry (provided they're stored properly), then you can't go wrong with pinto beans. One of the many varieties of the common bean (Phaseolus vulgaris) and arguably the most popular in the United States, this superfood has been cultivated for thousands of years by ancient civilizations, particularly the early Mexicans and Peruvians. [1]
Pinto beans have tan skins with reddish-brown specks, hence their name "pinto" which means "painted" in Spanish. But what distinguishes pinto beans from other beans is their soft and creamy texture when cooked. Many describe the taste of pinto beans as mild, earthy and slightly nutty, and their ability to absorb flavors from other ingredients is another reason why they feature in various recipes. [2] A prominent ingredient in Mexican, Latin American, Tex-Mex and Southwestern cuisines, pinto beans can be used in salads, soups, side dishes, appetizers, main dishes, breads and even some sweet desserts. [3][4]
5 Healthy reasons you should eat more Pinto Beans*
Despite their small size, pinto beans can greatly contribute to your nutrient intake when included in a well-balanced diet. Here are some of the nutritional benefits you can get from pinto beans:
- Rich source of fiber – According to nutritional data, pinto beans contain 9 grams (g) of dietary fiber per 100 g serving. This translates to 26.8% of the adequate intake (AI) recommended for adult men per day and 32.1% of the AI for adult women. [5] A study published in the journal Agriculture also reports that pinto beans contain several types of prebiotics, including resistant starch and fructooligosaccharides like stachyose and raffinose. These complex carbohydrates support good health by nourishing the good microbes living in your gut. [6]
- Excellent source of plant protein and B vitamins – Research shows pinto beans are also a great source of plant protein. While not a complete protein – they lack the essential amino acid methionine – cooked pinto beans can supply 8%–10% of the daily recommended allowance for protein per 100 g serving. The Agriculture study also reports that a 225 g serving of cooked pinto beans delivers about 74% of the daily reference intake (DRI) for vitamin B9 (folate), ~30% of the DRI for vitamin B6 (pyridoxine) and at least 25% of the DRI for vitamin B1 (thiamin).
- More calcium, potassium, folate and selenium than black beans – Compared to black beans, pinto beans contain higher levels of some essential nutrients, such as calcium, potassium, folate and selenium. Nutrient analyses also reveal that pinto beans contain small amounts of vitamin C while black beans have none. [7]
- More magnesium and folate than kidney beans – While nutritionally similar in many ways, comparison between kidney beans and pinto beans shows that the latter contains more magnesium and folate, while the former has the edge when it comes to iron and copper. [8]
- High in antioxidant polyphenols and flavonoids – In addition to vitamins and minerals, pinto beans also provide powerful antioxidants in the form of polyphenols, particularly flavonoids. Studies show that pinto beans contain high amounts of the flavonoid kaempferol, which is widely studied for its many health-supporting properties. [9] Pelargonidin, an anthocyanin and antioxidant plant pigment found in many flowers, fruits and vegetables, is also present in the seed coat of pinto beans. [10]
How to make the most out of Pinto Beans
Pinto beans are an easy and nutritious addition to meals. Thanks to their high fiber and protein content, they are also very filling and, with their long shelf life, make a great emergency food to have in your pantry when SHTF.
Versatile pinto beans are also easy to prepare and cook. While soaking them in water overnight helps cut their cooking time by 25% or more, pinto beans don't strictly require this step. [11] You can cook pinto beans directly on your stovetop or using a pressure cooker or slow cooker with or without prior soaking.
Here's all you need to know to cook the perfect beans:
Soaking pinto beans
There are 3 soaking methods you can use before cooking pinto beans: [12]
- Overnight soak – The easiest soaking method to use, this requires simply placing the beans in a large container and adding 10 cups of cold water per 2 cups of dry pinto beans. Cover and refrigerate overnight.
- Quick soak – The fastest method to use, this requires adding 6 cups of water to 2 cups of dry beans then boiling them for 2-3 minutes. Remove from heat, cover the pot and let the beans soak for at least 1 hour.
- Hot soak – Similar to the quick soak, this method requires adding 10 cups of water for every 2 cups of dry pinto beans and boiling them for 2-3 minutes. But instead of an hour, the beans are left to soak for up to 4 hours. This method is the most recommended because it greatly reduces cooking time, helps get rid of gas-causing compounds in the beans and produces tender cooked beans. [12]
Cooking pinto beans
According to nutritionist Katie Trant, there are 3 easy ways to cook pinto beans. You can use either soaked or dry beans for these: [13]
- Stovetop – This is the most straightforward way of cooking your beans. After rinsing, place the beans in a lidded pot, cover with fresh water (10 cups of water per 2 cups of beans), add a bit of salt and bring to a rapid boil. Reduce heat to a strong simmer, then remove the lid and allow to cook for 40-60 minutes. Check periodically and remove from heat once beans are perfectly tender. Unsoaked beans will take longer to cook, with other factors such as water hardness and how old the beans are also affecting cooking time.
- Pressure cooker – According to Trant, this is the fastest and most convenient way to cook pinto beans, and it doesn't require soaking. Just combine the rinsed dry beans, water and a bit of salt and cook on high pressure. If using an Instant Pot, Trant says you can get perfectly cooked, tender beans in 42 minutes.
- Slow cooker – While pinto beans take longer to cook with a slow cooker, this hands-off way of cooking is perfect for busy individuals who have little time to spare in the kitchen. All you need to do is add the beans, water and salt to your cooker and set it. Cooking time usually takes 4-6 hours.
More important cooking tips: [14]
- To prevent their skin from bursting, simmer pinto beans gently and stir as little as possible.
- If cooking with hard water, add 1/8 to ¼ teaspoon of baking soda per cup of pinto beans to reduce cooking time.
- If your recipe calls for acidic ingredients like tomatoes, lemon juice or vinegar, add them later when the beans are almost tender to prevent acidity from delaying bean softening and increasing cooking time.
Seasoning and serving pinto beans
As mentioned earlier, pinto beans easily absorb flavor, so even a teaspoon of sugar and a clove of garlic is enough to transform the taste of plain pinto beans. Depending on the dish you're cooking, you can use a combination of herbs and spices or add a variety of other ingredients to make them as tasty as possible. For example, simply cooking your beans in bone broth, chicken stock or vegetable broth adds a ton of flavor and nutrients, while adding meat and veggies creates a delicious, hearty meal.
Besides the usual combos like salt and pepper and onion and garlic, you can combine pinto beans with smoked paprika or smoked bacon for a smoky, meaty flavor, or use spice mixes like Italian seasoning, Cajun seasoning or taco seasoning, depending on what cuisine you're going for. Aromatic spices like thyme, cumin and rosemary also go well with pinto beans, and they're perfect for spicy dishes that call for hot sauce, red pepper flakes, chili powder, cayenne or other spicy seasonings. [15]
There are plenty of ways to serve pinto beans. Enjoy them as:
- A side dish with rice or tortillas
- In hearty soups and stews
- In salads like taco salad, salsa salad, Mediterranean salad or with roasted corn
- A filling for burritos or quesadillas
- Mashed or pureed then refried
Where to find clean, lab-verified Organic Pinto Beans
Pinto beans are a healthy addition to a balanced diet. Unfortunately, conventionally grown beans and products that use them come with health risks. Glyphosate, a cancer-causing pesticide, has been detected in commercial pinto bean products at alarmingly dangerous levels. [16] A recent study published in Scientific Reports also found varying amounts of toxic heavy metals, such as lead, arsenic, cadmium and mercury, in different samples of canned pinto beans. [17]
This is why consumers need to be extra careful with the products they purchase. Because the Health Ranger Store cares for your health and values your trust, we offer only clean products that have passed strict laboratory testing to ensure quality, purity and safety.
Enjoy the versatility and nutrient density of pinto beans without worrying about toxic contaminants with our Health Ranger Select Organic Pinto Beans 12 oz (340 g). Packed with fiber, protein, essential nutrients and antioxidants, our Organic Pinto Beans are sourced directly from trusted growers and lab-verified for cleanliness. They are also vegan, non-GMO, gluten-free, certified Kosher and organic, and meticulously lab tested for glyphosate, heavy metals and microbiology.
For those looking to stock up on Organic Pinto Beans, we also offer Health Ranger Select Mega Bucket Organic Pinto Beans (10LB, 4535g). Our clean, lab-verified Organic Pinto Beans come in long-term storable Mega Buckets for protection and convenience and can last 10-15 years if stored in a dark, cool, low-humidity location.
*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.
References
[1] https://www.camelliabrand.com
[2] https://thelazyveganbaker.com
[3] https://www.forksoverknives.com
[4] https://www.homesicktexan.com
[5] https://www.medicalnewstoday.com
[8] https://yourlatinanutritionist.com
[9] https://www.healthline.com
[10] https://www.sciencedirect.com
[11] https://www.bonappetit.com
[12] https://food.unl.edu
[13] https://www.heynutritionlady.com
[15] https://www.platingsandpairings.com
[16] https://foe.org
