Pinto Beans (Canned, Dried, Solids)
Pinto beans are a staple in many cuisines, known for their rich, creamy texture and earthy flavor. When canned and dried, they are versatile and easy to incorporate into a variety of dishes, from soups and stews to salads and burritos. These beans are a great source of protein and fiber, making them an excellent choice for anyone looking to boost their nutritional intake with wholesome ingredients.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 114 kcal |
| Protein | 6.99 g |
| Total Fat | 0.9 g |
| Saturated Fat | 0.158 g |
| Carbohydrates | 20.22 g |
| Dietary Fiber | 5.5 g |
| Sugars | 0.54 g |
| Calcium | 63 mg |
| Iron | 1.33 mg |
| Magnesium | 32 mg |
| Phosphorus | 101 mg |
| Potassium | 274 mg |
| Sodium | 239 mg |
| Zinc | 0.61 mg |
| Copper | 0.259 mcg |
| Manganese | 0.383 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.1 mg |
| Thiamin (Vitamin B1) | 0.052 mg |
| Riboflavin (Vitamin B2) | 0.019 mg |
| Niacin (Vitamin B3) | 0.272 mg |
| Vitamin B6 | 0.0 mg |
| Folate (Vitamin B9) | 24 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Pinto beans are naturally free from common allergens like gluten, dairy, and nuts. However, individuals with specific food sensitivities should always verify the product packaging to ensure that it has not been processed in facilities that handle allergens like soy, wheat, or peanuts.
Dietary Preferences
Pinto beans are an excellent option for a variety of dietary preferences, including:
- Vegan: Naturally plant-based, pinto beans are a great protein source for vegan and vegetarian diets.
- Gluten-Free: Pinto beans contain no gluten, making them a suitable choice for individuals with celiac disease or gluten intolerance.
- High in Fiber: Due to their high fiber content, pinto beans are beneficial for digestive health and can help promote a feeling of fullness.
- Low in Fat: With less than 1 gram of fat per serving, pinto beans are a healthy option for those seeking to maintain a low-fat diet.
Usage Tips
Pinto beans are incredibly versatile and can be used in a wide variety of dishes. Try adding them to chili, taco fillings, salads, or mash them for bean dips and spreads. They also pair well with rice and can be a hearty addition to soups and stews.
For best results, rinse canned beans before use to reduce sodium content, or cook dried beans from scratch for a more natural, cost-effective option. Pinto beans can also be seasoned with a variety of spices such as cumin, garlic, and chili powder to enhance their flavor profile.
Conclusion
Pinto beans are a nutrient-dense, affordable, and versatile ingredient to have in your kitchen. With a solid amount of protein and fiber, as well as essential vitamins and minerals, they support a balanced diet and can easily be incorporated into many dishes. Whether you’re following a vegan lifestyle or just looking for a healthy meal option, pinto beans make a satisfying and nutritious addition to your culinary repertoire.
