Pinto-Beans ~ Super Beans / Super Legumes

Combine the creamy pink texture of these super beans with a whole grain such as brown rice.

And you have a virtually fat-free high quality protein meal.

These super legumes have a beige background strewn with reddish brown splashes of color.

They're like little painted canvases, á la Monet.

Hence their name "pinto", which in Spanish means "painted."

When cooked, their colored splotches disappear, and they become a beautiful pink hue.

Health Benefits

Pinto beans are a very good source of cholesterol-lowering fiber, as are most other beans.

They're also an excellent source of molybdenum.

A very good source of folate and manganese.

And a good source of protein and vitamin-B1.

As well as the minerals phosphorous, iron, magnesium, potassium, and copper.

Pinto-Beans are a Fiber All Star

Pinto-Beans, like other beans, are rich in fiber.

A cup of cooked pinto beans provides 58.8% of the recommended daily intake for fiber.

Go Ahead ~ Lower Your Heart Attack Risk

Pinto beans' contribution to heart health lies not just in their fiber.

But in the significant amounts of folate, magnesium, and potassium these beans supply.

A single cup of cooked pinto beans provides 73.5% of the recommended daily intake for folate.

Pinto beans' good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects.

Magnesium is Nature's own calcium channel blocker.

Potassium, an important electrolyte.

Is involved in nerve transmission and the contraction of all muscles including the heart.

Is another mineral that is essential for maintaining normal blood pressure and heart function.

Pinto beans are ready to promote your cardiovascular health by being a good source of this mineral, as well.

A one cup serving of these super beans provide 800.3 mg. of potassium and only 3.4 mg. of sodium.

Making these beans an especially good choice to prevent high blood pressure and protect against atherosclerosis.

Sensitive to Sulfites ~ Pinto-Beans Can Help

These super legumess are an excellent source of the trace mineral, molybdenum.

An integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites.

Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars.

Persons who are sensitive to sulfites in these foods may experience rapid heartbeat.

Headache or disorientation, if sulfites are unwittingly consumed.

These symptoms are similar to those who are sensitive to MSG in various foods.

Copper & Manganese ~ More Help with Energy Production Plus Antioxidant Defense

Copper is also necessary for the activity of lysyl oxidase.

An enzyme involved in cross-linking collagen and elastin.

Both of which provide the ground substance and flexibility in blood vessels, bones and joints.

Maintain Your Memory with Thiamin (Vitamin-B1)

The B vitamin, thiamin.

Participates in enzymatic reactions central to energy production.

And is also critical for brain cell/cognitive function.

Pinto-Beans & Protein Power, Plus

When you get your protein from pinto beans.

You also get the blood sugar stabilizing and heart health benefits of the soluble fiber provided by these versatile legumes.

One c. of pinto beans provides 14 g. of protein.

That's 28.1% of the daily value for protein.

And, A Few Quick Serving Ideas:

Use pinto beans in chili recipes in place of or combined with kidney beans.

We like to combine all the super beans, so I suppose we could call it a "six bean chili".

Now that's a super healthy meal!

Blend together Pinto-Beans with sage, oregano, garlic and black pepper.

For a delicious spread that can be used as a dip or perhaps a sandwich filling.

Layer cooked Pinto-Beans, chopped tomatoes and onions and shredded cheese on a tortilla.

Broil in the oven until hot and cheese melts.

Top with chopped avocado and cilantro.

You can add these beans to vegetable soups.

Heat them together with cooked rice.

Add to cooked, chopped vegetables such as carrots, zucchini and tomatoes.

Season to taste and enjoy this simple-to-prepare one pot meal.

Pinto-Beans, Quinoa, and Wild Rice Wrap

You can make this wrap flexitarian as opposed to vegetarian.

By adding 1 1/2 c. shredded or diced chicken breast.

Whether it’s takeout rotisserie or leftover grilled.

We like to toss the chicken with 1/4 c. light mayonnaise or drained yogurt.

Before adding it to the wrap as it adds an extra creamy texture to the filling.

Makes 30 servings.

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Time: 45 minutes


Six 9- or 10-inch flour tortillas

1 Tbs. olive oil

1 small onion, chopped

1/2 red bell pepper, chopped

2 cloves garlic, chopped

2 tsp. chili powder or flakes

1/2 tsp. ground coriander

1/2 tsp. sea salt

1 c. tomato sauce (homemade or jarred)

One 14-oz. can Pinto-Beans, drained and rinsed

1/4 c. chopped fresh parsley or cilantro

1 c. cooked wild rice*, warm or at room temperature (or substitute brown rice or quinoa)

1 c. cooked quinoa*, warm or at room temperature

Sea salt and freshly ground black pepper, to taste

1 avocado, diced

1/3 c. finely chopped red onion

1 c. shredded cheddar or Monterey Jack cheese

1 c. sour cream (optional)


1. Preheat the oven to 300°F (150°C).

Lightly oil 2 rimmed baking sheets.

2. Stack the tortillas on top of one another.

Wrap them tightly in foil, and place in the oven to warm while you make the filling.

3. Heat the oil in a large skillet over medium-high heat.

Add the onion and bell pepper and cook.

Stirring constantly, for 5 minutes or until onion is translucent.

Add the garlic, chili powder, coriander, and salt, and cook.

Stirring constantly, for 2 minutes.

Add the tomato sauce and beans.

Bring to a boil, reduce the heat, and simmer.

Stirring occasionally, for about 6 minutes or until most of the liquid has evaporated.

Remove from the heat and stir in the parsley or cilantro, rice, and quinoa.

4. Remove the tortillas from the oven.

Working with 1 tortilla at a time, place it flat on a work surface.

Spoon about 1/2 c. of the Pinto-Bean mixture on the tortilla.

Spreading it to within about 1 inch of the edges.

Season with salt and pepper.

Sprinkle a little of the avocado, red onion, and cheese along the center of each tortilla.

Roll it into a wrap, and place it on the baking sheet.


If you wish to hold the wraps for a while, cover the baking sheet with foil or wrap each wrap individually with foil.

Place them in a 200°F (90°C) oven to keep them warm.

5. Serve with sour cream, if using.

* To Cook Wild Rice: Bring 1½ c. water or stock to a boil.

Stir in 1/2 c. rinsed wild rice.

Cover, reduce heat to low, and simmer until tender, about 40 minutes.

Makes about 2 cups.

* To Cook Quinoa: Bring 1 c. water or stock to a boil.

Stir in 1/2 c. quinoa that has been rinsed in a fine-mesh strainer under cold running water for 3 to 5 minutes.

(This removes the bitter saponin coating.)

Simmer until tender and you can readily discern a pale curlicue on each grain of quinoa, about 15 minutes.

Makes about 1-1/2 cups.

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