Pinto beans space oval, speckle surfaced dry beans in the Fabaceae family members of legumes. Pintos are really popular amongst the dried beans spend in the southern parts of US, where big Mexican population present.

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Binomially, pinto bean belong come the usual bean (Fabaceae) family, in the genus: Vicia. Clinical name: Phaseolus vulgaris.

Synonyms: Feijao carioca (Potuguese) and frijoles pintos (Spanish).

Pinto beans.

Pinto p is an annual dicotyledonous woody shrub. It calls for well-drained, fertile-rich, sandy floor to flourish. White flowers show up after about 60 job after seedling which construct into long, cylindrical ford consisting of 4-8 medium-sized, oval, contempt flattened, salmon-pink fancy seeds through scattered, russet speckles ~ above the surface.

Their mottled appearance lost during cooking, and also boiled beans acquire subtle flavor and also a creamy texture.

Health benefits of Pinto beans

Pinto beans are one of the finest alternate vegetarian protein sources. 100 grams of pinto beans bring 347 calories, and 21.47 g or 38% of recommended daily values the protein.

The beans are moderate sources of antioxidant isoflavones. Complete isoflavones is 0.18 mg per 100 grams of beans; daidzein and also genistein at levels 0.01 mg and 0.17 mg respectively. Isoflavones have been found to alleviate post-menopausal cancers and osteoporosis.

Pinto beans are minor resources of O-methylated isoflavone compound, Biochanin-A (0.28 mg per 100 g). Biochanin-A is a plant-estrogen. Studies imply that the plays a definitive function in anti-cancer diet programs.

Like various other legumes, frijoles pintos additionally contain adequate quantities of dietary fiber. 100 g that beans lug 15.5 g or 41% of fiber. Dietary fiber functions as a bulk laxative that protects the colon mucosa by decreasing its exposure time to toxicity substances and also bybinding to cancer-causing chemicals in the colon.

Dietary fiber has presented to reduce blood cholesterol level by decreasing reabsorption of cholesterol binding bile mountain in the colon.

Frijoles pintos room gluten-free protein sources and also for the exact same reason, they preferred gluten-free food choices in gluten-allergy and celiac disease patients.

Pinto beans are one of the ideal sources of numerous B-complex vitamins favor folates, thiamin, pyridoxine, pantothenic acid, riboflavin, and niacin. Most of these vitamins works as co-factors for the enzyme in carbohydrate, protein and fat metabolism.

Pinto beans organize amazingly high quantities of folates; 525 μg or 94% of day-to-day values. Folate, along with vitamin B-12, is among the necessary co-factor for DNA synthesis and cell division. Sufficient folate in the diet approximately conception and during the pregnant may help prevent neural-tube defects in the babies.

Pinto bean contain very an excellent amounts that minerals. 100 g of dry beans hold copper-99%, iron-63%, manganese-50%, phosphorus-58%, selenium-51%, calcium-13%, and also zinc-21%.

100 g of pintos hold 1393 mg or 30% potassium. Potassium electrolyte is present in the cells and body fluids, which assist counter pressing results of sodium on heart and blood pressure.

See the table below for in depth analysis of nutrients:

Pinto beans nutrition (Phaseolus vulgaris), Raw, tires seeds, worth per 100 g.(Source: USDA national Nutrient data base) PrincipleNutrient Value% of RDAVitaminsElectrolytesPhyto-nutrients
Energy347 Kcal17%
Carbohydrates62.55 g48%
Protein21.47 g38%
Total Fat1.23 g6%
Cholesterol0 mg0%
Dietary Fiber15.5 g41%
Folates525 μg131%
Niacin1.174 mg7%
Pantothenic acid0.785 mg16%
Pyridoxine0.474 mg36%
Riboflavin0.212 mg16%
Thiamin0.713 mg59%
Vitamin-C6.3 mg10.5%
Sodium12 mgMinerals
Calcium113 mg11%
Copper0.893 μg99%
Iron5.07 mg63%
Magnesium176 mg44%
Manganese1.148 mg50%
Phosphorus411 mg58%
Selenium27.9 μg51%
Zinc2.28 mg21%
Biochanin-A0.28 mg
Genistein0.17 mg
Daidzein0.01 mg
Kaempferol2.4 mg

Preparation and also serving methods

Pinto beans are one of the most desired dry bean in the US, Mexico, and Brazil.

Cooking often requires soaking in cold water because that 5-8 hours. Pinto takes more time to chef than most other varieties of dry beans. Castle can also be simmered for 1 hour, or pressure cooked after soaking for 35 minutes. Soaking and also boiling also aid eliminate anti-nutritional compounds and reduce flatulence.

Here space some serving tips:

Pinto beans most often feature in the Southern claims cuisine, particularly the Tex-Mex dishes.

Refried p paste is a standard Mexican refried pinto p dip, offered in burritos and tortilla.

Boiled pinto beans are also used in bean salads, delicious soups, and stews mixed with various other complementing herbs, spices and vegetables.

In Brazil, the pinto (Feijao carioca) beans typically cooked through meat sausages and vegetables, consumed with rice.

Classic Spanish and also French cassoulet (casserole) recipe employs pinto beans v bacon and also chicken.

Frijoles Charros is traditional Mexican pinto Beans through bacon and chili peppers recipe.

In India, the beans can be substituted because that red kidney and also cranberry bean in the rajma-chawal (bean-rice) recipe.

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Safety profile

Pinto beans must be consumed only after thoroughly cooking. Like various other dry kidney beans, intake of un-boiled/undercooked pinto beans as well can reason phyto-hemagglutinin (lectin) toxin poisoning, a condition which may reason clumping the red blood cell in humans. Various other symptoms encompass nausea, vomiting, and also diarrhea.Cooking in push cooker neutralizes these compounds, and also make them safe for consumption. (Medical disclaimer).