Other3 recipes
dried pinto beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
347
PROTEIN
21.4g
CARBS
62.6g
FAT
1.2g
FIBER
15.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories347kcal—
Protein21.4g43%
Carbohydrates62.6g23%
Fiber15.5g55%
Sugar2.1g4%
Total fat1.2g2%
Saturated fat0.20g1%
Trans fat0g—
Cholesterol0mg0%
Water11.3g—
MINERALS
Sodium12mg1%
Potassium1393mg30%
Calcium113mg9%
Iron5.1mg28%
Magnesium176mg42%
Phosphorus411mg33%
Zinc2.3mg21%
Copper0.90mg100%
Manganese1.1mg48%
Selenium12.8µg23%
VITAMINS
Vitamin A0µg0%
Vitamin C6.3mg7%
Vitamin D0µg0%
Vitamin E0.20mg1%
Vitamin K5.6µg5%
Thiamin (B1)0.70mg58%
Riboflavin (B2)0.20mg15%
Niacin (B3)1.2mg8%
Pantothenic acid (B5)0.80mg16%
Vitamin B60.50mg29%
Folate (B9)525µg131%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup193g
1 tablespoon12g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓High in plant-based protein for muscle maintenance
- ✓Excellent source of dietary fiber for digestive health
- ✓Rich in folate which supports healthy cell growth
- ✓Contains antioxidants that help reduce inflammation
- ✓Low glycemic index helps stabilize blood sugar levels
COOKING TIPS
In the kitchen.
- 1Soak beans for at least 8 hours or overnight to reduce cooking time
- 2Discard soaking water and use fresh water for cooking to reduce gas
- 3Add salt or acidic ingredients like tomatoes only after beans are tender
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dry, and dark place
- Keep away from moisture to prevent mold growth
- Can be stored for up to 2 years, though older beans take longer to cook
FAQ
Frequently asked questions.
How long do dried pinto beans last?
Dried pinto beans can last indefinitely if kept dry, but they are best used within 1-2 years. Older beans lose moisture and may require significantly longer cooking times.
Do I have to soak pinto beans before cooking?
While not strictly required, soaking reduces cooking time and helps break down complex sugars that cause digestive gas.
What is the best substitute for pinto beans?
Red kidney beans, borlotti (cranberry) beans, or black beans are the best substitutes due to their similar texture and size.
How do I know if dried beans have gone bad?
Look for signs of mold, insect holes, or a rancid smell. If the beans remain hard even after prolonged cooking, they are likely too old.
Can I cook dried pinto beans in a pressure cooker?
Yes, pressure cooking is a very efficient method. Unsoaked beans take about 30-40 minutes, while soaked beans take about 15-20 minutes.
Why are my pinto beans still hard after cooking?
This usually happens if the beans are very old, or if you added salt or acid (like vinegar or tomatoes) too early in the cooking process.
Are pinto beans gluten-free?
Yes, pinto beans are naturally gluten-free. However, always check labels for potential cross-contamination if you have a severe allergy.
How much do dried pinto beans expand when cooked?
Dried pinto beans typically triple in volume. One cup of dried beans will yield approximately three cups of cooked beans.
What are the main nutrients in pinto beans?
They are particularly high in protein, fiber, folate (Vitamin B9), magnesium, and potassium.
Can I freeze dried pinto beans?
There is no need to freeze dried beans as they are shelf-stable. However, you can freeze cooked pinto beans for up to 6 months.
RECIPES
Cook with dried pinto beans.
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