Pinto beans with Olive OIl
Beans family in general is very good source of fiber, protein, iron and vitamins, especially for vegetarians. They regulate blood sugar, regulate digestive system, and contains folate, magnesium and potassium, which are helpful to prevent the heart disease. Also pinto beans help for the negative effect of the sulfite in certain foods’ additives. (Like headache or irregular heartbeat). They have oxidative enzymes, which fight with free radicals, helps flexibility in joint and bones. Vitamin B is for the energy production, brain function, and memory which also rich in Pinto beans. Kitchen Secrets: Pinto beans cook much faster if they are presoaked. There are two ways of presoaking. You can soak them in water for O/N or you can boil them for 10 minutes and let it sit in the same water for another 1 hr. In either way, wash them well and cook them in fresh water on moderate heat until beans get soft and creamy texture. You can also use canned pinto beans if you are too busy to presoak and cook the beans. Preparing time: (with cooked beans) 20 minutes Cooking time: 15 minutes (simmer) Serves for 4 people Ingredients: 16 ounce (cooked) Pinto beans (approximately 355 Cal and %25 protein) 3 Tbsps. olive oil (360 Cal) 1 big Spanish onion (92 Cal 2.84 g protein) 1 Cup (240 gr. Or 1 big tomato) (32.4 Cal 1.6 g protein) 1 large carrot (40 Cal 0.57 g protein) 1 small potato (118 Cal 2.54 g protein) 15 cloves garlic (45 Cal 1.95 g protein) 1 green chili pepper (18 Cal 0.87 g protein) 1 tsp. sugar 1 tsp. turmeric 1/2 tsp. salt Making: Chop the onion in small cubes. Sautee the onions in olive oil, until they become translucent. Add chopped garlic, carrots and potatoes. Keep Sautéing vegetables few more minutes. Add chili pepper and tomato Add salt and turmeric Add ½ Cup of water Simmer for ten minutes. Add cooked and rinsed pinto beans. Continue simmering for another 15 minutes Transfer the meal into a Pyrex serving dish Garnish with chopped parsley if desired, Serve after this delicious side dish cooled down completely. Enjoy. Back to vegetable page |
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