Pinto Beans (Cooked, Without Salt)
Pinto beans, known for their creamy texture and rich flavor, are a popular legume often used in a variety of dishes. When cooked without salt, pinto beans provide a wholesome and nutritious base for soups, salads, and stews. This versatile ingredient is a great source of plant-based protein and dietary fiber, making it an excellent choice for those looking to boost their nutrient intake.
Nutritional Breakdown (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 143 kcal |
| Protein | 9.01 g |
| Total Fat | 0.65 g |
| Saturated Fat | 0.136 g |
| Carbohydrates | 26.22 g |
| Fiber | 9.0 g |
| Sugar | 0.34 g |
| Calcium | 46.0 mg |
| Iron | 2.09 mg |
| Magnesium | 50.0 mg |
| Phosphorus | 147.0 mg |
| Potassium | 436.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.98 mg |
| Copper | 0.219 mcg |
| Manganese | 0.453 mg |
| Selenium | 6.2 mcg |
| Vitamin C | 0.8 mg |
| Thiamine (B1) | 0.193 mg |
| Riboflavin (B2) | 0.062 mg |
| Niacin (B3) | 0.318 mg |
| Vitamin B6 | 0.229 mg |
| Folate | 172.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.94 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Pinto beans are naturally allergen-free and are a safe choice for most individuals. They do not contain common allergens such as gluten, dairy, eggs, or soy. However, for individuals with specific food sensitivities or allergies, it is always recommended to check for cross-contamination during processing.
Dietary Preferences
Pinto beans are an excellent option for various dietary preferences, including:
- Vegan
- Vegetarian
- Gluten-Free
- Low-Fat
- High-Fiber
- Diabetic-Friendly (due to their low glycemic index and high fiber content)
Cooking Tips
Pinto beans can be enjoyed in a variety of waysโwhether in a savory chili, as a base for a creamy dip, or as a side dish. For an extra boost of flavor, consider adding herbs and spices like garlic, cumin, and chili powder during the cooking process. If you’re preparing them in advance, they freeze well and can be stored for later use. Always rinse and soak dried beans before cooking to reduce cooking time and improve digestion.
Conclusion
Pinto beans are a nutrient-dense ingredient that can be incorporated into a wide range of meals. Whether you’re looking for a protein-packed vegetarian dish or a filling side, pinto beans provide an affordable and healthful option. Rich in fiber, protein, and essential vitamins and minerals, they support overall health, particularly digestive health, heart function, and muscle maintenance. Add pinto beans to your pantry for a versatile, nutritious, and delicious option in your next meal!
