These are compounds that can reduce your ability to absorb nutrients.
Antinutrients are significantly reduced when legumes are properly prepared and cooked thoroughly.
You already know that the regular consumption of pinto beans can help promote a healthy digestive system.
However, some people may experience a flare-up of symptoms, such as those associated with irritable bowel syndrome when they consume these sorts of foods.
Appropriate preparation of these sorts of foods can help reduce these effects.
Storing and preparing dried beans
Store dried beans inside an airtight container in a cool, dark place.
When you want to use them, some preparation is required.
They should be soaked for around eight hours or longer before they are cooked. To ensure you’re well prepared, you can soak the beans overnight.
Throughout the soaking and cooking process, the beans will swell in size. Two cups of dried beans will produce around four or five cups of cooked beans.
To prepare your beans, first, rinse them thoroughly and discard anything in there that doesn’t look like a whole pinto bean!
Place the beans in a pot and cover with plenty of water, along with a dash of lemon juice or apple cider vinegar.
Soaking your pinto beans will significantly decrease the level of anti-nutrients, making them easier to digest, and increasing nutrient availability.
Adding the acid (vinegar or lemon juice) will further enhance this effect.
You may want to discard and refill the water one or more times during the soaking process.
Cooking pinto beans
Before you cook your beans, discard the water used for soaking, and rinse the beans thoroughly.
Then refill the pot with the beans and cold water.
For one cup of soaked beans, you’ll need to add around three cups of water.
You may need to add additional water while they are cooking
The recommended cooking time for pinto beans ranges between 90 and 120 minutes.
Aim to maintain a simmer and you may wish to remove foam from the top while they are cooking. You can also use a pressure cooker as an alternative to a pot.
If you are using canned beans, they don’t need to be cooked as such, but they should still be rinsed thoroughly before using.
You can add delicious spices, vegetables, and other ingredients to cooked pinto beans to create incredible dishes that are nutritious and taste great!
Some of the food recipes you might want to try with pinto beans include homemade baked beans, burrito bowls, and refried beans with corn tortillas.
Pinto beans nutrition | In summary
Pinto beans are a nutritious food that can be used in a wide variety of recipes.
If you are using canned beans, check the label for added sodium, fat, or sugar.
Pinto beans are low in saturated fat and are a good source of protein and slow-releasing carbohydrates.
Pinto beans can offer several potential health benefits such as control of blood sugar levels and blood pressure, and a reduced risk for heart disease.
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