Pinto beans are derived from South America, where it has been the basis of a diet in Peruvian mountain deposits for centuries. It has arrived in Europe in times of great geographical discoveries. Although it has never gained mass popularity on the Old Continent, it gained status in Mexican cuisine and southern states the basic ingredient in everyday meals. Its cultivation does not require large expenditure – Pinto tolerates drought well and gives high yields, reaching over two tons per hectare, which makes it an important plant not only culinary, but also economically. The growing interest in the plant diet, as well as the need to reduce the costs of high -protein food production, caused that for several years a clear increase in demand for this variety has been recorded world markets.
Small, uniformly educated seeds, on average, about one centimeter, whose surface before cooking It is covered with irregular chestnut spots on a beige background. After cooking, the pattern disappears, and the grain gains a uniform, light brown color and an extremely creamy consistency. It is this feature that makes Pinto beans eagerly used as a component of pastes, fillings and plant burgers, in which it replaces both more expensive nuts and more intensive in taste. The aroma of this variety is mild, with a subtle, slightly sweet note, which goes well with spices.
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In 100 g of dry grains of this bean we will find 347 kcal, up to 21 g of protein and almost 16 g of dietary fiber. These are parameters similar to products of animal origin, but without cholesterol and compounds burdening the circulatory system. The version after cooking, i.e. the one that is eaten most often, contains about 143 kcal and 8.7 g of protein in the same mass, which makes it an attractive option for people on a reduction diet that they are looking for filling, but low -calorie energy sources. The beans also provide valuable micronutrients: Folates (nearly 300 µg in one cup), iron, magnesium and potassium.
Compared to other legumes, Pinto is distinguished by a low glycemic index, which is about 39 – this is a beneficial value both for people with carbohydrate disordersas well as for those who want to control body weight. Regular consumption of this bean results in a decrease in LDL (so -called bad cholesterol). Pinto grains are also a source of flavonoids, including kemferol, i.e. anti -inflammatory substances. An important advantage is also the content of soluble fiber, which, by fermenting in the large intestine, supports the production of short -chain fatty acids – compounds necessary to maintain the correct intestinal barrier and microbiological balance in digestive tract.
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Before cooking, dry seeds of pinto bean should be soaked in cold water for a minimum of 10 hours. In practice, they are most often set aside overnight. This process not only reduces cooking time to about 60-90 minutes, but also reduces the content of oligosaccharides that can cause bloating. People who reach for this bean for the first time often choose the canned version. In this case, before consumption, remember to rinse the product under running water, which allows you to reduce the sodium content. During cooking, it is worth adding bay leaf or cumin that support the digestion process and soothe possible stomach ailments.
Pinto is widely used in cuisine around the world: from traditional Latin American dishes to modern, European floral recipes. In the classical version it serves as Baza do kilos with meatsoups with spicy Pasilla peppers and bean fillings for burrito, tacos and enchiladas. In plant cuisine, it works well as the main ingredient of vegan pies (thickened, e.g. with linseed) and salads, especially in combination with roasted root vegetables, silage and herb vinaigrette. After blending with smoked paprika and olive oil Dip for raw or baked vegetables.
Source: NowowoPuje.pl
