Healthy Foods & Recipes: Pinto Beans

Four Healthy Reasons to Include Pinto Beans in Your Diet

1. Rich in Fiber
   • Pinto beans are an excellent source of dietary fiber, which supports digestive health, promotes regular bowel movements, and helps maintain healthy cholesterol levels.
2. High in Plant-Based Protein
   • They are a great plant-based protein option, making them ideal for vegetarians, vegans, or anyone looking to reduce their meat consumption while maintaining adequate protein intake.
3. Packed with Nutrients
   • Pinto beans are loaded with essential nutrients like folate, iron, magnesium, and potassium, which are crucial for heart health, energy production, and maintaining strong bones.
4. Low in Fat and Cholesterol-Free
   • Naturally low in fat and free from cholesterol, pinto beans are a heart-healthy addition to any meal.

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Easy and Healthy Pinto Bean Recipe: Pinto Bean and Veggie Tacos

Ingredients

• 1 can (15 oz) pinto beans, rinsed and drained
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved
• 1 cup shredded lettuce or spinach
• 1/2 cup diced avocado
• 8 small corn tortillas
• Optional toppings: salsa, lime wedges, chopped cilantro, or hot sauce

Instructions

1. Prepare the Beans
   • Heat the olive oil in a skillet over medium heat. Add the diced onion and sauté for 3–4 minutes until translucent.
   • Stir in the garlic, cumin, smoked paprika, salt, and pepper. Cook for 1 minute until fragrant.
   • Add the pinto beans and mash lightly with the back of a spoon for a creamy texture. Cook for 5 minutes, stirring occasionally. Remove from heat.
2. Assemble the Tacos
   • Warm the tortillas in a dry skillet or microwave.
   • Divide the bean mixture evenly among the tortillas. Top with cherry tomatoes, lettuce or spinach, avocado, and any optional toppings.
3. Serve
   • Serve immediately with a squeeze of lime for added freshness.

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This recipe is nutrient-dense, customizable, and quick to prepare, making it an excellent choice for a healthy, balanced meal. Would you like suggestions for side dishes or other recipes featuring pinto beans?

Source: ChatGPT