How To Cook Pinto Beans
July 5th, 2009 | 
Author: Pinto beans are among the most common staple foods in many cultures. They are very healthy and inexpensive. Pinto beans are the most highly consumed dried bean in the U.S.A. and the are very easy to cook. Pinto beans are an excellent source of protein – especially when combined with rice. Proteins are composed of amino acids. The body can produce all but 10 amino acids. These 10 amino acids are called “essential amino acids”. Foods containing all of these essential amino acids are called “complete proteins” and foods lacking in certain essential amino acids are called “incomplete proteins”. Some vegetables lack certain essential amino acids but when combined in the same meal with other vegetables containing the missing amino acids, a complete protein will result. Thus, certain combinations of vegetables with incomplete proteins balance each other out to form complete proteins. Beans and rice is one such combination.
In a recent Oprah Winfrey show, Dr. Mehmet Oz and freelance writer Dan Buettner discussed the “blue zones” – areas of the planet where people often live to be 100. Dan Buettner emphasizes what he calls the “Mesoamerican trifecta” — the predominant diet in much of Central America for the last 3,500 years. Mr Buettner states that “The diet consists of lightly salted corn tortillas, beans and squash” … which is “arguably the best longevity food ever invented.” Pinto beans are good for heart health, they are very high in fiber and help to stabilize blood sugar levels, thereby keeping you from getting hungry.
Fat Free Pinto Beans
- 3 1/2 cups pinto beans
Sort through the beans and pull out any stones or shriveled beans. Add beans to a pot with a lid. Add water to cover beans with 1 to 2 inches of water. You can’t add too much water because you’re going to rinse them the next day, anyway. Let soak overnight in the refrigerator. The next day, rinse the beans. This is an important step because the overnight soaking will pull out an enzyme that causes gas and that enzyme will now be in the water. So you rinse away all of that water along with the enzyme that causes gas so you get rid of it. Now add new water to the pot of beans as needed to just cover them. Heat over medium flame until water starts to boil. Reduce heat to simmer for 2 1/2 to 3 hours. Check water level after about 20 minutes, then every 30 minutes afterwards, adding water as needed to keep water level just to the top of the beans. Do not allow the water to boil away and burn the beans. Stir with wooden spoon occasionally. Cook until beans are soft and the cooking liquid is of good consistency. Never add salt until beans are fully cooked.
Fat Free Pinto Beans
Start with a medium sized cooking pot with lid. I like to cook 3 1/2 cups of dried beans at a time. Measure out the beans and spread them out on a clean, flat surface, then sort through them and discard any stones or shriveled beans.
Cover the beans with 1 to 2 inches of water. Add as much water as you want. You can’t add too much water at this step. Place the lid on the pot and set the beans in the refrigerator and allow to soak overnight.
The next day, rinse away all of the soaking water and add new water. This step will get rid of all the enzyme that causes gas because the soaking water will contain the enzyme. Add enough new water to just cover the beans.
Place the pot over a flame and bring water to a boil, then reduce to a very low flame. Allow to cook for 2 1/2 to 3 hours.
Shown below is a photo taken just after water begins to boil and just before reducing the flame. Stir occasionally, checking the water level periodically and adding more water as necessary to just cover the beans during cooking. It has been my experience that water needs to be added around the first 20 minutes after boiling.
During the last 30 to 45 minutes, there may be a tendency for the beans to stick to the pan, so be careful around this time. Stir the beans and make sure the flame is very low and that the water level covers the beans.
The beans should be fully cooked in no more than 3 hours. Once you have cooked the pinto beans, you can make them into refried beans, or you can allow to cool and place in a covered container in the refrigerator. You can also freeze some of them if you like, then place in the refrigerator after thawing.
Posted in 