The Inexpensive, Highly Nutritious Pinto Bean

The pinto bean [Phaseolus vulgaris L.] is a member of the kidney bean family and can be described as a tan, oval-shaped, mottled bean with dark brown patterns appearing on the outer shell.

These popular beans are native to North America and are the most commonly grown bean in the United States and Northwestern Mexico. They are a staple of Mexican Cuisine and one of the most important beans of this culture.

According to The Agriculture Program of the Texas A&M University, the highest quality and yield are produced in the High Plains of Northwest Texas where acreage increased to 18,351 in 1990 from only 4,928 in 1989—with approximately 2,000 pounds of marketable beans per acre in the past ten years.

Nutritional Benefits

Pinto beans are an extremely inexpensive, versatile source of fiber, protein, vitamins and minerals like phosphorus, iron, potassium, copper and Vitamin B1—just to name a few.

Health Benefits

According to the FDA, "Diets low in fat and rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some types of cancer." Studies also indicate diets low in saturated fat and cholesterol and rich in grain products that contain fiber like pinto beans, may reduce the risk of coronary heart disease.

INGREDIENTS

• ½ cup Onion diced
• ½ cup Bread crumbs
• ¼ cup Cilantro chopped
• 2 tablespoon Jalapeno pepper minced, seeded
• 2 tablespoon Sour cream
• ¼ teaspoon Freshly ground pepper
• ⅛ teaspoon Salt
• 1 large Egg
• 15 ounce Pinto beans drained
• 8 ounce Corn can, drained
• 1 tablespoon Canola Oil

INSTRUCTIONS

To prepare burgers, combine the first 8 ingredients in a large bowl. Add pinto beans and corn; partially mash with a fork. Divide bean mixture into 4 equal portions, shaping each portion into a patty, and refrigerate for approximately 10 minutes.

Heat canola oil in a large nonstick skillet over medium-high heat. Add patties to pan, and cook approximately 4 minutes on each side or until thoroughly heated and reach a crispy golden consistency.

INGREDIENTS

• ¼ cup Olive oil
• 6 oz Salsa
  
• 4 cups Pinto beans (cooked)
• Salt & pepper
• 1 cup Monterrey Jack cheese cubed
  
• 1 cup Tortilla chips crushed
  
• ½ cup Cilantro for garnish chopped
  

INSTRUCTIONS

Preheat oven to 400°. Lightly grease a 2 quart baking pan with olive oil. Spread salsa evenly on bottom of pan, then layer the pinto beans on top of salsa. Sprinkle with salt and pepper. Spread the cheese cubes evenly, press lightly into bean mixture. Top with tortilla chips. Drizzle remaining olive oil over chips. Bake approximately 20-30 minutes. Garnish with cilantro and serve.