Pinto beans are mature seeds from the Phaseolus vulgaris plant, commonly found in many culinary traditions. These beans are often consumed canned, making them an accessible and convenient source of plant-based protein. When using canned pinto beans, it’s important to drain and rinse them thoroughly with tap water to remove excess sodium and improve the flavor profile.
Nutritional Information (per 100g):
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Energy: 117 kcal
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Protein: 7.04 g
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Total Fat: 0.97 g
- Saturated Fat: 0.0 g
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Carbohydrates: 20.77 g
- Dietary Fiber: 0.0 g
- Sugars: 0.0 g
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Minerals:
- Calcium: 64 mg
- Iron: 1.27 mg
- Magnesium: 30 mg
- Phosphorus: 96 mg
- Potassium: 234 mg
- Sodium: 212 mg
- Zinc: 0.59 mg
- Copper: 0.26 mcg
- Manganese: 0.37 mg
- Selenium: 0.0 mcg
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Vitamins:
- Vitamin C: 0.1 mg
- Thiamin (B1): 0.05 mg
- Riboflavin (B2): 0.019 mg
- Niacin (B3): 0.262 mg
- Folate (B9): 21.0 mcg
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Other:
- Vitamin B6: 0.0 mg
- 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 gluten-free and do not contain common allergens such as dairy, nuts, or soy. However, some canned products may contain additives or preservatives, so it is essential to check the label for any additional allergens.
Dietary Preferences:
Pinto beans are an excellent choice for a variety of dietary preferences:
- Vegan
- Vegetarian
- Gluten-free
- Low-fat
Tips and Usage:
Pinto beans are versatile in the kitchen and can be used in soups, stews, salads, and as a side dish. They absorb flavors well and pair beautifully with spices such as cumin, chili powder, and garlic. If you’re using canned pinto beans, remember to rinse them thoroughly to reduce the sodium content. Pinto beans also provide a hearty, plant-based source of protein, making them an ideal ingredient for vegetarians and vegans.
Conclusion:
Pinto beans are not only a nutritious and convenient ingredient but also a culinary staple in many global cuisines. Packed with protein and essential minerals, they offer a range of health benefits. Whether in a hearty soup or a fresh salad, canned pinto beans are a versatile and tasty option that can enhance any meal.