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Saturday, August 20, 2011

PINTO POT OF BEANS


Combine the creamy pink texture of pinto beans with a whole grain such as brown rice and you have a virtually fat-free high quality protein meal. Dried pinto beans are generally available in prepackaged containers as well as bulk bins; both canned and dried pinto beans are available throughout the year.

Pinto beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, pinto beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, pinto beans provide virtually fat-free, high quality protein. But this is far from all pinto beans have to offer. Pinto beans are 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 phosphorus, iron, magnesium, potassium, and copper.



Check a chart of the fiber content in foods and you'll see legumes leading the pack. 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. Soluble fiber forms a gel-like substance in the digestive tract that combines with bile (which contains cholesterol) and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulitis.



Ingredients

  • 1 pound dry pinto beans
  • 1 (29 ounce) can reduced sodium chicken broth
  • 1 large onion, chopped
  • 1 fresh jalapeno pepper, chopped
  • 2 cloves garlic, minced
  • 1/2 cup green salsa
  • 1 teaspoon cumin
  • 1/2 teaspoon ground black pepper
  • water, if needed

Directions

  1. Place the pinto beans in a large pot, and pour in the chicken broth. Stir in onion, jalapeno, garlic, salsa, cumin, and pepper. Bring to a boil, reduce heat to medium-low, and continue cooking 2 hours, stirring often, until beans are tender. Add water as needed to keep the beans moist.