Week # 8: 20 lbs Pinto Beans & 5 lbs Lima Beans
(If you can’t accomplish this in 1 week, don’t worry, just take your time and do it in steps.)
Pinto Beans:
Because their texture is very smooth, pintos may be used in virtually all methods of bean preparation. Purée them for soup bases or use them in casseroles; refry them for frijoles refritos and use them in burritos. Before cooking, soak pintos for 8 hours, then pressure cook for 18 minutes or simmer on top of the stove for 2 to 2 1/2 hours. 1 cup of dried pintos makes 3 cups of cooked beans. Use pinto beans to make chili, soups, and stews, or use them in salads or in Mexican dishes. They can also be puréed and used as a spread or dip.
Nutritional Value
Pinto beans are a good source of protein, vitamins and minerals. One cup of pinto beans provides one quarter of the U.S. Recommended Daily Allowance of protein for adults. Supplementing the protein of pinto beans with a little meat, dairy products, rice or corn will provide all the essential amino acids. Because beans contain soluble fiber, they can lower blood cholesterol.
Pinto beans are a good source of energy and the B vitamins-thiamin, riboflavin and niacin-which are necessary for growth and tissue building. Minerals found in pinto beans include calcium, phosphorus, potassium and iron, all essential to good health. One-half cup of cooked pinto beans furnishes 118 calories. Beans are good for low-sodium diets as they contain only the salt added by the cook.
However, beans contain several complex carbohydrates that are not readily digested. To increase digestibility and reduce intestinal distress, discard the waters used for soaking and cooking because much of this indigestible carbohydrate dissolves into the water. Tests show no important amounts of essential nutrients are lost when the soaking and cooking waters are discarded.
Nutrition Facts
Pinto beans, 1 cup (171g) (boiled)
Calories: 234
Protein: 14.0g
Carbohydrate: 43.8g
Total Fat: 0.89g
Fiber: 14.7g
*Excellent source of: Iron (4.5mg), Potassium (800mg), Selenium (12 mcg), and Folate (294mcg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
An adaptation of the Andalusian dish fabada, this pinto bean stew is seasoned with andouille sausage, bacon, tomatoes, onions, peppers and smoked paprika. Fans of spicy beans should use the full amount of minced chile pepper (or more). Serve with brown rice and sour cream.
(click here for recipe for the Pinto Beans pic to the left)
How to Select and Store
Dried pinto beans are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins are covered and the store has a good product turnover rate to ensure maximal freshness.
Whether purchasing pinto beans in bulk or in a packaged container, make sure there’s no evidence of moisture or insect damage and that beans are whole and not cracked.
Canned pinto beans can be found in many markets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned pinto beans and those you cook yourself. Canning lowers vegetables’ nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are canned or you cook them yourself. Therefore, if enjoying canned beans is more convenient for you, by all means go ahead and enjoy them. We would suggest looking for those that do not contain extra salt or additives. (One concern about canned foods is the potential for the can to include a liner made from bisphenol A/BPA. To learn more about reducing your exposure to this compound, please read our write-up on the subject).
Store dried beans in an airtight container in a cool, dry and dark place where they will keep for up to 12 months. If you purchase pinto beans at different times, store them separately; they may feature varying stages of dryness and therefore will require different cooking times.
Cooked pinto beans will keep fresh in the refrigerator for about three days, if placed in a covered container.
Cooking Techniques
Dry beans can be cooked quickly in a pressure saucepan or microwave oven or they can be cooked slowly in a crockpot or a saucepan on top of the range.
Sort the beans to remove small stones, lumps of dirt and defective beans. Wash the beans with several changes of water.
Soak beans to reduce cooking time, using five cups of hot water to each cup of beans. For a quick soak, add beans to water in a saucepan, and bring to a boil for 2 minutes. Remove from heat, cover and let stand for one hour. For overnight soaking, cover beans with cold water and refrigerate.
Discard soaking water, replace with fresh water and cook the beans in one of the following ways. (Note: When cooking in the microwave oven, on top of the range or in a crockpot, never fill pan more than one-half full.)
Pressure Saucepan: Place beans and enough fresh water to cover the beans in a pressure saucepan. Add one teaspoon of vegetable oil to prevent foaming. Do not fill pan more than one-third full. Following saucepan instructions, cook beans at 15 pounds of pressure for 25 minutes. Reduce pressure by placing saucepan in a sink of cold water or under a thin stream of cool water.
Microwave: Place soaked and rinsed beans in fresh water and cook at full power for 8-10 minutes or until boiling; then cook at 50% power 15-20 minutes or until beans are tender. Follow instructions on pan if using a microwave pressure cooker.
Saucepan: Cover soaked, rinsed beans with fresh water and bring to a rapid boil; reduce heat to a simmer. Cover and cook until tender, but not mushy. Add water if necessary. The time will depend on hardness of water and altitude, usually 2 to 3 hours.
Crockpot: Follow manufacturer’s directions. If directions are not available, add fresh water to soaked, rinsed beans, heat to boiling and reduce heat to a simmer. Cook until tender which may take 4 to 6 hours.
After cooking, drain cooking water, add either fresh water or chicken broth and heat to serving temperature.
Tips
·To prevent skins from bursting, simmer gently and stir as little as possible.
· Increase cooking time in high altitude and hard water areas.
· Cook the full contents of smaller packages such as the one pound size. Refrigerate left over cooked
beans; drain cooked or canned beans before freezing. Store dry beans in airtight glass or metal containers in a cool place.
· Add 1/8th to 1/4th teaspoon of baking soda per cup of beans to shorten cooking time in hard water or use distilled water. Excess soda will cause an undesirable flavor and loss of nutrients.
· A teaspoon of sugar and a clove of garlic enhance the flavor of plain, cooked pinto beans.
· If a recipe calls for tomatoes, lemon juice, wine or vinegar, add when beans are almost tender. Acid delays softening.
· A 1-lb. pkg. of dry beans = 2 cups dry or 5-6 cups of cooked beans.
Recipes
Frijoles Refritos - Re-fried Beans
Add one-half to one tablespoon of liquid shortening to three cups of cooked, mashed pinto beans in a large skillet. Mix well and cook, stirring until the desired consistency is obtained. Add more liquid if necessary. Serve as a side dish or use as a filling for bean burritos, tostados or tacos.
Delicious Low-Fat Chocolate Bundt Cake
Pinto Beans:Because their texture is very smooth, pintos may be used in virtually all methods of bean preparation. Purée them for soup bases or use them in casseroles; refry them for frijoles refritos and use them in burritos. Before cooking, soak pintos for 8 hours, then pressure cook for 18 minutes or simmer on top of the stove for 2 to 2 1/2 hours. 1 cup of dried pintos makes 3 cups of cooked beans. Use pinto beans to make chili, soups, and stews, or use them in salads or in Mexican dishes. They can also be puréed and used as a spread or dip.
Nutritional Value
Pinto beans are a good source of protein, vitamins and minerals. One cup of pinto beans provides one quarter of the U.S. Recommended Daily Allowance of protein for adults. Supplementing the protein of pinto beans with a little meat, dairy products, rice or corn will provide all the essential amino acids. Because beans contain soluble fiber, they can lower blood cholesterol.
Pinto beans are a good source of energy and the B vitamins-thiamin, riboflavin and niacin-which are necessary for growth and tissue building. Minerals found in pinto beans include calcium, phosphorus, potassium and iron, all essential to good health. One-half cup of cooked pinto beans furnishes 118 calories. Beans are good for low-sodium diets as they contain only the salt added by the cook.
However, beans contain several complex carbohydrates that are not readily digested. To increase digestibility and reduce intestinal distress, discard the waters used for soaking and cooking because much of this indigestible carbohydrate dissolves into the water. Tests show no important amounts of essential nutrients are lost when the soaking and cooking waters are discarded.
Nutrition Facts
Pinto beans, 1 cup (171g) (boiled)
Calories: 234
Protein: 14.0g
Carbohydrate: 43.8g
Total Fat: 0.89g
Fiber: 14.7g
*Excellent source of: Iron (4.5mg), Potassium (800mg), Selenium (12 mcg), and Folate (294mcg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
Pinto Bean & Andouille Sausage Stew
3.6 out of 5 stars based on 31 reviews
(click here for recipe for the Pinto Beans pic to the left)Whether purchasing pinto beans in bulk or in a packaged container, make sure there’s no evidence of moisture or insect damage and that beans are whole and not cracked.
Canned pinto beans can be found in many markets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned pinto beans and those you cook yourself. Canning lowers vegetables’ nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are canned or you cook them yourself. Therefore, if enjoying canned beans is more convenient for you, by all means go ahead and enjoy them. We would suggest looking for those that do not contain extra salt or additives. (One concern about canned foods is the potential for the can to include a liner made from bisphenol A/BPA. To learn more about reducing your exposure to this compound, please read our write-up on the subject).
Store dried beans in an airtight container in a cool, dry and dark place where they will keep for up to 12 months. If you purchase pinto beans at different times, store them separately; they may feature varying stages of dryness and therefore will require different cooking times.
Cooked pinto beans will keep fresh in the refrigerator for about three days, if placed in a covered container.
Cooking Techniques
Dry beans can be cooked quickly in a pressure saucepan or microwave oven or they can be cooked slowly in a crockpot or a saucepan on top of the range.
Sort the beans to remove small stones, lumps of dirt and defective beans. Wash the beans with several changes of water.
Soak beans to reduce cooking time, using five cups of hot water to each cup of beans. For a quick soak, add beans to water in a saucepan, and bring to a boil for 2 minutes. Remove from heat, cover and let stand for one hour. For overnight soaking, cover beans with cold water and refrigerate.
Discard soaking water, replace with fresh water and cook the beans in one of the following ways. (Note: When cooking in the microwave oven, on top of the range or in a crockpot, never fill pan more than one-half full.)
Pressure Saucepan: Place beans and enough fresh water to cover the beans in a pressure saucepan. Add one teaspoon of vegetable oil to prevent foaming. Do not fill pan more than one-third full. Following saucepan instructions, cook beans at 15 pounds of pressure for 25 minutes. Reduce pressure by placing saucepan in a sink of cold water or under a thin stream of cool water.
Microwave: Place soaked and rinsed beans in fresh water and cook at full power for 8-10 minutes or until boiling; then cook at 50% power 15-20 minutes or until beans are tender. Follow instructions on pan if using a microwave pressure cooker.
Saucepan: Cover soaked, rinsed beans with fresh water and bring to a rapid boil; reduce heat to a simmer. Cover and cook until tender, but not mushy. Add water if necessary. The time will depend on hardness of water and altitude, usually 2 to 3 hours.
Crockpot: Follow manufacturer’s directions. If directions are not available, add fresh water to soaked, rinsed beans, heat to boiling and reduce heat to a simmer. Cook until tender which may take 4 to 6 hours.
After cooking, drain cooking water, add either fresh water or chicken broth and heat to serving temperature.
Tips
·To prevent skins from bursting, simmer gently and stir as little as possible.
· Increase cooking time in high altitude and hard water areas.
· Cook the full contents of smaller packages such as the one pound size. Refrigerate left over cooked
beans; drain cooked or canned beans before freezing. Store dry beans in airtight glass or metal containers in a cool place.
· Add 1/8th to 1/4th teaspoon of baking soda per cup of beans to shorten cooking time in hard water or use distilled water. Excess soda will cause an undesirable flavor and loss of nutrients.
· A teaspoon of sugar and a clove of garlic enhance the flavor of plain, cooked pinto beans.
· If a recipe calls for tomatoes, lemon juice, wine or vinegar, add when beans are almost tender. Acid delays softening.
· A 1-lb. pkg. of dry beans = 2 cups dry or 5-6 cups of cooked beans.
Recipes
Frijoles Refritos - Re-fried Beans
Add one-half to one tablespoon of liquid shortening to three cups of cooked, mashed pinto beans in a large skillet. Mix well and cook, stirring until the desired consistency is obtained. Add more liquid if necessary. Serve as a side dish or use as a filling for bean burritos, tostados or tacos.
Delicious Low-Fat Chocolate Bundt Cake
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