Pinto Beans (Mature Seeds, Sprouted, Cooked, Blended, Without Salt)
Pinto beans, when sprouted and cooked, are a nutritious and versatile food ingredient. These beans are often used in a variety of dishes, adding flavor, texture, and a wide range of beneficial nutrients to meals. When prepared without salt and blended, pinto beans retain their nutritional benefits while offering a smooth consistency ideal for soups, dips, and spreads.
Here’s a breakdown of the key nutritional components of pinto beans in this sprouted and cooked form:
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 22 kcal |
| Protein | 1.86 g |
| Total Fat | 0.32 g |
| Saturated Fat | 0.039 g |
| Carbohydrates | 4.1 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 15 mg |
| Iron | 0.66 mg |
| Magnesium | 18 mg |
| Phosphorus | 30 mg |
| Potassium | 98 mg |
| Sodium | 51 mg |
| Zinc | 0.17 mg |
| Copper | 0.107 mcg |
| Manganese | 0.123 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 6.1 mg |
| Thiamin (Vitamin B1) | 0.067 mg |
| Riboflavin (Vitamin B2) | 0.059 mg |
| Niacin (Vitamin B3) | 0.725 mg |
| Vitamin B6 | 0.054 mg |
| Folate | 29 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 plant-based protein, making them a great addition to vegetarian or vegan diets. They provide essential minerals such as iron, magnesium, phosphorus, and potassium, which are vital for maintaining strong bones, proper muscle function, and overall cellular health. They also contain a small but significant amount of zinc and copper, two trace elements that contribute to immune system health and the production of energy.
Allergen Information:
Pinto beans are generally safe for most individuals, but like all legumes, they may cause allergic reactions in those with bean or legume allergies. Symptoms of an allergic reaction can include itching, swelling, difficulty breathing, and digestive upset. It is important to consult with a healthcare provider if you are unsure about the presence of allergies to beans.
Dietary Preferences:
- Vegan: Pinto beans are naturally vegan and can be included in plant-based diets.
- Gluten-Free: These beans are free from gluten, making them suitable for individuals with gluten sensitivities or celiac disease.
- Low-Sodium: This preparation method contains no added salt, making it ideal for those monitoring sodium intake.
- Low-Fat: With only 0.32 grams of fat per 100 grams, pinto beans are a low-fat food option.
Preparation Tips:
- Smooth Blends: After cooking and sprouting, blend the beans to create a smooth texture for dips, hummus, or a base for soups and stews.
- Seasoning: Since no salt is added, you can season the pinto beans to your preference with spices like cumin, garlic, chili powder, or fresh herbs.
- Storage: Pinto beans can be stored in an airtight container in the refrigerator for up to 4 days. They can also be frozen for longer-term storage.
Conclusion:
Pinto beans, when sprouted, cooked, and blended without salt, are a nutrient-packed food that can be incorporated into a variety of dishes. Whether you’re making a creamy dip, hearty stew, or nutritious spread, they offer an array of health benefits, including a good source of protein, minerals, and essential vitamins. Their versatility makes them an excellent choice for those looking to add plant-based, heart-healthy ingredients to their meals.
