Contents

• What are pinto beans?
• Composition and properties of pinto beans
• Pinto bean paste for sandwiches or vegetable snacks
• how to make pinto beans
• Warming pinto bean soup

There are many varieties of beans in the world. Regardless of the type, beans are a valuable source of nutrients. They are filling and delicious. Vegetarians especially appreciate them because they provide plenty of easily digestible protein. The most popular beans in Poland are white beans, called jaś, and red beans. And there are about 400 varieties in the world. The pinto bean is considered one of the healthiest and is becoming increasingly popular in Poland. Let's see why it's worth taking a closer look.

What are pinto beans?

Pinto bean is a plant in the Fabaceae family, native to South America. Initially, it was cultivated mainly by Peruvians but quickly spread throughout South America. It was brought to Europe by the Spanish in the 15th century. Pinto beans have a very distinctive appearance—they are beige with burgundy, irregular spots. Hence the name, as pinto means "to paint" in Spanish. It has a delicate aroma and a slightly sweet aftertaste.

Composition and properties of pinto beans

Pinto beans are a very healthy product, rich in vitamins and minerals that are beneficial to our bodies. They are an excellent source of:

• B vitamins (B4, B6, B9, i.e. folic acid),
• Vitamin C,
• Magnesium,
• Potassium,
• Iron,
• Calcium,
• Fiber,
• Proteins,

Pinto beans are high in fiber, provide a long-lasting feeling of satiety, and are recommended for people on a weight-loss program. Thanks to their high protein content, they are also well-suited to a meat-free diet. Their high magnesium and potassium content can support the proper functioning of the nervous, muscular, immune, and circulatory systems.

how to make pinto beans

Pinto beans can be used as a substitute for regular white beans. They are delicious as an ingredient in stews, soups, sauces, and also in salads, where they not only taste good but also look beautiful. You can make a vegetarian pie or a spread for sandwiches. Pinto beans are the basis of traditional Mexican and Texan dishes such as burritos and chili con carne. The beans are ready to eat after soaking in water for about an hour and then boiling in fresh water until tender, which usually takes 1.5 to 2 hours.

Pinto bean paste for sandwiches or vegetable snacks

• 1 cup cooked pinto beans,
• Onion ,
• a few cloves of garlic,
• hot chili pepper,
• spoon of oil for frying,
• a teaspoon of mustard,
• 1-2 tablespoons of mayonnaise,

Sauté the sliced ​​onion in hot olive oil. After a while, add chopped garlic, pepper, and cooked beans. Sauté for a few minutes and remove from heat. Once cooled, add mayonnaise, mustard, and salt to taste and stir until smooth. The paste can be served with bread or sliced ​​carrots, celery, or bell peppers.

Warming pinto bean soup

• 2 cups pinto beans
• 4 large tomatoes,
• 2 onions,
• Garlic,
• fresh coriander or parsley,
• 2 chili peppers,
• olive oil
• bay leaf,

Pour water (about 4 liters) over the soaked beans. Add the bay leaf and simmer for about an hour. Sauté the chopped onion in olive oil. Then add a diced and peeled tomato and chopped garlic. Transfer the contents of the pan to the cooked beans. When it returns to a boil, season with salt and add the remaining tomatoes and chopped chilies, and simmer for 10 minutes. Serve the soup with cilantro or parsley.