Pinto Beans (Immature Seeds, Frozen, Cooked, Blended, with Salt)
Pinto beans, often celebrated for their versatility and nutritional profile, are a rich source of plant-based protein and fiber. These beans are harvested while still immature, frozen for preservation, and cooked before being blended with a pinch of salt to enhance flavor. They offer a hearty and satisfying addition to various dishes, from soups and stews to dips and casseroles.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 162 kcal |
| Protein | 9.31 g |
| Fat | 0.48 g |
| Saturated Fat | 0.058 g |
| Carbohydrate | 30.87 g |
| Fiber | 5.4 g |
| Sugar | 0.0 g |
| Calcium | 52 mg |
| Iron | 2.71 mg |
| Magnesium | 54 mg |
| Phosphorus | 100 mg |
| Potassium | 646 mg |
| Sodium | 319 mg |
| Zinc | 0.69 mg |
| Copper | 0.088 mg |
| Manganese | 0.493 mg |
| Selenium | 1.4 mcg |
| Vitamin C | 0.7 mg |
| Thiamin (B1) | 0.274 mg |
| Riboflavin (B2) | 0.108 mg |
| Niacin (B3) | 0.632 mg |
| Vitamin B6 | 0.194 mg |
| Folate | 34 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Pinto beans are an excellent source of protein, making them an ideal option for vegetarians and those looking to reduce meat consumption. With 9.31 grams of protein per 100g serving, they contribute to muscle repair and overall bodily functions. Additionally, their fiber content of 5.4 grams per serving helps promote digestive health and can aid in weight management by enhancing satiety.
Rich in magnesium, phosphorus, and potassium, pinto beans play a vital role in supporting bone health, muscle function, and heart health. The iron content of 2.71 mg supports red blood cell production, while the moderate levels of zinc and copper contribute to immune health and metabolic processes.
Pinto beans are naturally low in fat, with only 0.48 grams of total fat per serving, making them an excellent choice for heart-healthy diets. They are also virtually free from sugars, with 0.0 grams per serving, making them suitable for low-sugar and diabetic-friendly diets.
Allergen Information
Pinto beans are naturally free from common allergens like gluten, dairy, and nuts, making them a safe choice for most individuals with food sensitivities. However, it’s important to note that those with soy or legume allergies should exercise caution, as pinto beans belong to the legume family, which also includes soybeans.
Dietary Preferences
- Vegetarian
- Vegan
- Gluten-Free
- Low-Fat
- Low-Sodium (if unsalted)
- High-Protein
- High-Fiber
- Diabetic-Friendly (Low in sugar)
Tips & Usage
Frozen, cooked pinto beans are incredibly versatile and easy to incorporate into various dishes. They can be blended into creamy dips like bean dips or added to soups, stews, and casseroles for an extra layer of texture and protein. You can also mash them to create a savory filling for wraps and tacos. Their mild flavor pairs wonderfully with a variety of spices, making them a staple in many cuisines, especially Mexican and Southwestern dishes.
To reduce the sodium content, opt for unsalted beans or rinse the beans if they’ve been stored in salted water. If you’re looking for additional flavor, try seasoning with garlic, cumin, chili powder, or lime juice to elevate your dishes.
Conclusion
Pinto beans are a nutritious and budget-friendly ingredient that can be enjoyed in a wide range of meals. With their high protein and fiber content, as well as an impressive list of vitamins and minerals, they provide both functional and culinary value. Whether you’re using them as a main dish or adding them as a filling or side, pinto beans are sure to be a satisfying and wholesome addition to your meals.
