Pinto beans start out a speckled tan and turn pink as they cook.
Pinto beans are an excellent food choice for several reasons. They are inexpensive. They are a source of fiber, which is believed to help lower cholesterol. They help control blood sugar levels, a benefit especially important to diabetics. They contain molybdenum, folate, manganese, the B vitamin B vitamins-thiamin, riboflavin and niacin, phosophorus, magnesium, iron, potassium and copper. Mixed with whole grains such as brown rice, pinto beans are a source of high-quality, non-animal protein and are low in calories. One cup of dried pinto beans is only about 235 calories. Buying dried pinto beans and cooking them yourself is an alternative to using canned beans, which usually contain preservatives, such as sulfites.
Instructions
1. Purchase pinto beans in prepackaged containers or from the bulk section of a natural food store. If you buy beans from bulk bins, make sure the bins are covered. Store the dried beans in an airtight container in a cool, dry, dark place until you are ready to use them.
2. Spread out a cup of dried pinto beans on a plate or countertop. Go through them with your fingers to check for small pebbles, other foreign matter and damaged beans. Put the beans in a strainer and run cool water over them to finish the cleaning process.
3. Presoak the pinto beans. Place 1 cup of beans in a bowl with 2 to 3 cups of water. Set the bowl in the refrigerator for 8 hours. A quicker way to presoak the beans is to put 1 cup of beans in a saucepan with 2 to 3 cups of water. Bring the water to a boil and boil the pinto beans for 2 minutes. Remove the pan from the stove, cover it and allow the beans to stand for 2 hours. Remove the beans, drain them and rinse them again with clean water.
4. Place the pinto beans in a saucepan and add 3 cups of water or broth for each cup of dried pinto beans. Bring the liquid to a boil, then reduce the heat and simmer the beans for 1 to 1-1/2 hours until they are tender. You can tell that they are fully cooked if you easily crush them with the back of a fork. Do not add salt or any acid to the pinto beans while they are cooking to avoid hardening the skin of the beans and preventing them from cooking through.
5. Use the cooked pinto beans in chili, mixed with hamburger, combined with brown rice or another grain such as bulgur, refried beans, tostados, salads and soups. Some ingredients that work particularly well with pinto beans are onions, oregano, cheese, chiles, cilantro, garlic, olives, savory and all vegetables.
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