13 Interesting Facts About Pinto Beans
Pinto beans are a variety of the common bean (Phaseolus vulgaris) that is most popular in the United States and Mexico. Here are 13 fascinating facts about these speckled legumes.
1. Their name means “painted”
The word “pinto” means “painted” in Spanish. This refers to the beans’ speckled beige and brown coloring when dried.
2. They are high in nutrients
Pinto beans are packed with protein, fiber, iron, magnesium, potassium, vitamin B6, and folate. Just one cup of cooked pinto beans contains:
- 15 grams protein
- 15 grams fiber
- 45% DV folate
- 30% DV iron
- 30% DV magnesium
They are also low in fat and have no cholesterol.
3. Pinto beans promote heart health
The fiber, potassium, magnesium, and folate in pinto beans support heart health in various ways. For example, folate helps lower levels of homocysteine, an amino acid linked to heart disease.
4. They can help manage blood sugar
The fiber and protein in pinto beans helps slow the absorption of sugar in the bloodstream. This effect on blood sugar regulation makes them a smart choice for people with diabetes.
5. Pinto beans are budget-friendly
Dry pinto beans are one of the most affordable sources of protein. Stock up when they are on sale for a nutritious and wallet-friendly pantry staple.
6. They are versatile in the kitchen
Pinto beans work well in soups, stews, tacos, burritos, salads, dips, and more. Try using them to make vegetarian burgers or meatless “meat”balls.
7. Refried beans use pinto beans
The creamy goodness in refried beans comes from mashed pinto beans fried in oil or lard. Canned refried beans make a quick and tasty filling for burritos and quesadillas.
8. A little town in Colorado claims to be the “Pinto Bean Capital of the World”
Dove Creek, Colorado proudly calls itself the Pinto Bean Capital of the World. Located in the southwest corner of the state, Dove Creek has hosted an annual Pinto Bean Day Celebration since 1957.
9. Pinto beans have an ancient history
Beans similar to pinto beans were first cultivated in Mexico and Peru over 7,000 years ago. Along with corn and squash, beans were one of the “Three Sisters” grown by Native Americans.
10. They fueled Allied forces in WWI and WWII
During the world wars, tons of pinto beans from New Mexico helped feed Allied troops in Europe. The hardy pinto thrived in the arid climate of New Mexico.
11. Heirloom varieties are still grown in Mexico
Some indigenous communities in Mexico grow heirloom varieties of vividly colored pinto beans. These heirloom beans have exceptionally high levels of healthy antioxidants compared to commercial varieties.
12. Pinto beans expand when cooked
Dry pinto beans triple in size after soaking and cooking. One pound of dry beans yields six cups of cooked beans. Plan for expansion when cooking beans from scratch.
13. Some people add a pinch of baking soda when cooking pinto beans
Adding a small amount of baking soda to the cooking water can help soften the beans. Be careful not to add too much, as it can cause the beans to break down too much.
