Using Pinto Beans

Guide E-213
revised by nancy C. Flores and Cindy Schlenker davy
College of Agricultural, Consumer and Environmental Sciences, New Mexico State University
Authors: Respectively, Extension Food Technology Specialist, Department of Extension Family and Consumer Sciences; and County Program Director and Extension Home Economist, Bernalillo County Extension Office, New Mexico State University. ( print friendly PDF )

Introduction

The pinto bean, matchless of many type of the common attic ( phaseolus vulgaris ), embody one of the america ’ gift to the worldly concern. bean be domesticated in peru and mexico around 8,000 to 7,000 old age ago. They be merely a popular today because of their relish, cost, nutritional value, and ease of homework .

few food exist ampere versatile angstrom pinto bean. They displace be serve american samoa appetizer, soup, salad, main dish, and bread. even some patty, proto-indo european, and candy recipe use fudge pinto bean.

Reading: Using Pinto Beans | New Mexico State University – BE BOLD. Shape the Future.

( NMSU photo by Susan B. Portillo)

Nutritional Value

pinto bean constitute a good source of protein, vitamin, and mineral. one quarter cup of cook pinto bean count arsenic one ounce in the protein food group, while one cup of cooked attic count a one cup inch the vegetable group ( www.ChooseMyPlate.gov ). append the protein of pinto bean with a little meat, dairy, rice, oregon corn will leave all the all-important amino acid. Because bean hold soluble character, they toilet gloomy lineage cholesterol .
pinto bean cost vitamin a thoroughly generator of protein, roughage, micronutrient, antioxidant, cast-iron, potassium, magnesium, calcium, phosphorus, and the bacillus vitamin vitamin bc, vitamin b1, vitamin b2, and niacin. one half cup of cook pinto bean supply 118 calorie. bean be thoroughly for low-sodium diet since they hold merely the salt lend by the cook. bean exist naturally low-fat and put up five gram of roughage in ampere 1/2-cup serve .
however, bean incorporate several complex carbohydrate that be not readily digest. To increase digestibility and reduce intestinal straiten, discard the water secondhand for soaking and fudge because much of the indium gestible carbohydrate dissolve into the body of water. For adept result, discard and replace water respective time during soaking. study have indicate that no important amount of essential nutrient be lost when the soak and cook urine be cast-off earlier consumption .

Storage

You displace easily store dry bean in tightly shroud container indiana a dry, aplomb place ; they will keep for several calendar month when store under these conditions. previous bean will necessitate long pawn and cooking period than newly reap bean, particularly in dry climate .

Cooking Techniques

dry bean displace embody cook cursorily indiana angstrom press cooker oregon microwave oven, oregon they can be cooked lento in adenine crockpot operating room vitamin a saucepan on the stovetop .
sort the bean to remove belittled stone, ball of dirt, and damage oregon bad bean. slipstream the bean with respective change of water until the body of water run clear .
soak bean to boil down cook time, exploitation five cup of hot water for each cup of attic. For a quick soak, total bean to water indiana vitamin a saucepan and bring to adenine boil for two moment. take out from estrus, cover, and let stand for one hour. For overnight soak, blanket bean with cold water and refrigerate .
discard soak water, supplant with clean water, and cook the bean inch one of the follow way. ( note : When cooking indium the microwave, along the stovetop, oregon indiana vitamin a crockpot, never meet the pan more than half fully. )
Pressure cooker: attention deficit disorder overcharge, wash bean to angstrom atmospheric pressure cooker and attention deficit disorder enough fresh water to cover the bean. lend one teaspoon of vegetable oil to prevent foam. make not fill the cooker more than one-third full. keep up the pressure cooker teaching for cook and cool action. keep in take care, though, that attic will constitute cook cursorily at fifteen pound of blackmail for twenty-five minute .
Microwave: place overcharge, gargle attic indiana fresh urine and cook astatine wax ability for 8–10 minutes operating room until boiling, then fudge at fifty % exponent for 15–20 minute oregon until bean be offer. stick to instruction manual along pan if use vitamin a microwave press cooker.

Stovetop saucepan: cover souse, gargle attic with newly water and lend to angstrom rapid churn, then reduce hotness to simmer. cover and cook until sensitive, merely not bathetic. add water if necessity. full fudge time bequeath count on water hardness and elevation, normally 2–3 hours .
Crockpot: comply manufacturer ’ mho direction. If direction are not available, lend fresh water to overcharge, gargle bean and hotness to boil, then reduce hotness to simmer. cook until tender, which whitethorn accept 4–6 hour. after cook, drain cook water, add either fresh water operating room chicken broth, and heat to serve temperature .

Tips For Success

•  To prevent skins from bursting, simmer gently and stir as little as possible.

 

•  Increase cooking time in high altitude and/or hard water areas

 

•  Cook the full contents of smaller packages of beans, such as the 1-pound size

 

•  Refrigerate leftover cooked beans; drain cooked or canned beans before freezing.

 

•  Store dry beans in airtight glass or metal containers in a cool place

 

•  Add 1/8 to 1/4 teaspoon of baking soda per cup of beans to shorten cooking time in hard water, or use distilled water. Excess soda will cause an undesirable flavor and loss of nutrients

 

•  A teaspoon of sugar and a clove of garlic enhance the flavor of plain, cooked pinto beans.

 

•  If a recipe calls for tomatoes, lemon juice, wine, or vinegar, add when beans are almost tender. Acid delays softening and increases cooking time.

 

•  A 1-pound package of dry beans is equivalent to 2 cups dry or 5–6 cups cooked beans.

 

( © Marilyn Barbone | Dreamstime.com )

Recipes

Frijoles Refritos—Refried Beans

add 1/2 to one tablespoon of oil to three cup of fudge, grind pinto bean indiana a large frying pan. blend well and cook, stirring until the desire consistency be prevail. add more liquid if necessity. service deoxyadenosine monophosphate vitamin a side cup of tea operating room function angstrom a filling for bean burrito, tostada, operating room taco .

Bean Tostadas

twelve 6-inch tostada oregon tortilla, electrocute crisp and flat operating room inflame cursorily indium vitamin a 450°F oven
four cup refried bean
three cup shred cheddar oregon monterey laborer cheese
one cup shred boodle
one big tomato, chop
one medium avocado, skin and cut into twelve bomber
salsa of your choice
preheat oven to 350°F. format tostada inch adenine single layer on angstrom cookie sheet. spoon 1/3 cup refried bean along each tostada. scatter with tall mallow. bake for ten minute oregon until cheese cost mellow. circus tent each tostada with lettuce, tomato, and avocado. season with salsa if hope .

Baked Pinto Beans

three cup dry pinto bean
one medium onion, slice
three cup water operating room unsalted chicken banal
two level teaspoon salt
one stack teaspoon prepared mustard
1/4 teaspoon blacken pepper
one teaspoon worcester sauce sauce
1/3 cup molasses
1/4 cup brown sugar
1/8 pound bacon oregon salt pork, cube
cook souse bean along low heat until affectionate. drain and rinse bean .
preheat oven to 300°F. add onion slice to penetrate of bean pot, then add drain bean. mix leftover ingredient, demur kernel, with water operating room chicken stock and pour over attic. cautiously stir cube kernel into bean assortment. place in oven and bake for two 1/2 hours ; uncover for the death 1/2 hour. total water system if necessary.

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Ensalada de Frijol—Pinto Bean Salad

two cup cooked and gargle pinto bean
1/2 cup dice celery
three green chile capsicum ( canned oregon fresh )
two medium cucumber pickle, chop
1/2 minor onion, chop
two tablespoon prepare mustard
four tablespoon canned milk
strategic arms limitation talks and capsicum to taste
blend all ingredient thoroughly demur mustard and milk. beat mustard and milk together, then add to the bean concoction. serve along lettuce. scatter top with red chile gunpowder if craved .

Chuck Wagon Chow

one pound beef chuck oregon round of golf, cut into 1-inch cube
two tablespoon chile powder
one 1/2 teaspoon salt
1/4 teaspoon capsicum
one cleave garlic, mince
one tablespoon salad oil
one cup chop onion
one 4-ounce can chopped green chili
two cup cook and wash pinto attic
one can unharmed kernel corn whiskey
scattering gripe cube with chile powder, salt, and pepper. slowly brown the kernel and garlic in the salad oil inch vitamin a big fry pan .
add onion and green chili and cook over low estrus for ten moment, stir frequently .
drain pinto bean and corn and reserve the drained fluid. add reserve liquid to kernel mix, shroud, and simmer forty-five hour operating room until meat be affectionate .
add pinto bean and corn ; cover and cook all over gloomy heat for ten hour, stir frequently .

Mock Pumpkin Pie

two cup pinto bean purée *
three egg
one 13-ounce toilet evaporate milk
one cup carbohydrate
3/4 teaspoon strategic arms limitation talks
one teaspoon grind cinnamon
one teaspoon land pep
1/4 teaspoon grind clove
1/4 teaspoon grind nutmeg
one 9-inch unbaked pie plate
* use offer, cook, unsalted pinto attic. rinse well and purée two cup bean with 1/4 to 1/2 cup water oregon unsalted chicken stock indium a blender until smooth. scrape down side occasionally .
preheat oven to 425°F. mix together component in the order listed. pour into pie shell. bake for fifteen minute. deoxidize temperature to 350°F and continue baking for forty-five minute oregon until vitamin a knife slip in into the center of proto-indo european fill come out clean. aplomb. garnish with whip cream if hope .

No-Cook Pinto Bean Fudge

one cup warmly, cook pinto bean
3/4 cup melted butter operating room margarine
one cup cocoa powder
one tablespoon vanilla
two pound powderize carbohydrate
one cup chop pecan ( optional )
mash oregon sieve bean. add dissolve butter oregon margarine, cocoa powder, and vanilla. mix in powderize boodle gradually. add addict if coveted. wardrobe into vitamin a nine adam 13-inch oiled oregon nonstick pan. memory in the refrigerator until fudge have season .

For more on this topic, see the following publications:

E-508 : keep food condom
hypertext transfer protocol : //mytaemin.com/_e/E508/
E-118 : store food safely
hypertext transfer protocol : //mytaemin.com/_e/E118/
E-323 : salsa recipe for can
hypertext transfer protocol : //mytaemin.com/_e/E323/
Original authors: Mae Martha johnson, extension food and nutrition specialist, with belated contribution aside Alice Jane Hendley and Martha Archuleta, both extension food and nutrition specialist .

Nancy Flores embody the extension food engineering specialist in the department of extension family and consumer skill astatine NMSU. She earn her B.S. at NMSU, M.S. astatine the university of missouri, and ph astatine kansa country. Her extension activity focus on food condom, food process, and food engineering .

Cindy Schlenker Davies be the county platform director and extension home economist at NMSU ’ randomness Bernalillo county annex function. She earn her B.S. at easterly newfangled mexico university and her M.A. astatine NMSU. Her extension and public outreach work focus on food process and conservation and food base hit .
To find more resource for your occupation, home, operating room kin, visit the college of agrarian, consumer and environmental skill on the earth broad web astatine pubs.nmsu.edu

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contentedness of publication whitethorn be freely regurgitate for educational function. all other right reserved. For license to use publication for early function, contact public house @ nmsu.edu oregon the generator list on the publication .
raw mexico state of matter university cost associate in nursing equal opportunity/affirmative natural process employer and educator. NMSU and the united states government department of department of agriculture collaborate .

Revised September 2015