Spiced Pinto Beans
SIMPLE. SPICY. SIX INGREDIENTS!
I’m a big fan of Mexican, Tex-Mex, Colorado-Mex, style food! Chips and salsa are basically a food group in my life. But there are times when I want a snack that packs a little more punch and keeps me fuller for longer! Enter protein!
As a dietitian I li, I wanted to come up with a healthy, meatless protein that didn’t involve anything faux, and was simple to throw together! These Spiced Pinto Beans are the perfect solution to afternoon hunger, but also great for meal prepping to use all week long! Bean and egg breakfast tacos, a side with enchiladas for dinner, the options are endless!
And here’s the kicker… 10 minutes. 6 ingredients. There’s literally no excuse for not making this healthy snack when hunger hits!
Not only is this recipe tasty and simple to make, but it’s loaded with wonderful health benefits. Beans, a member of the legume family are packed with vitamins, minerals, and sustaining plant-based proteins. Legumes are rich in B vitamins, iron, copper, zinc, folate, and magnesium, as well as healthy carbohydrates and fiber (1).
Some other health benefits of legumes include (2):
Naturally low in fat
High in polyphenols, a free radical fighting antioxidant
8-10 g of protein in one half-cup serving
Can improve cholesterol levels
Promotes cardiovascular health
Stabilizes blood sugars, aiding in diabetes management
On top of this killer benefits, cumin and coriander, two of the spices used in this recipe also present their own helpful health benefits.
CUMIN//:
Promotes healthy digestion
May improve cholesterol
Antioxidant-rich
Anti-inflammatory (3)
CORIANDER//:
Evidence suggests anti-cancer capabilities
Anti-inflammatory
Promotes skin health
Rich in carotenoids which promotes eye health (4)
READY TO GET COOKING?
Spiced Pinto Beans
Cook Time: 10 min
Servings: 4
INGREDIENTS
2 c pinto beans, canned or soaked; rinsed and drained
1 tbsp. olive oil
2 tsp. cumin
1 tsp. coriander
1/2 tsp. cayenne powder
1/4 c diced green onion
INSTRUCTIONS
Heat a skillet or sauce pan to medium heat.
Add in olive oil to warm, then add the beans and spices.
Stir and coat beans with the spices.
Cook on the heat for 5-7 minutes.
Toss in green onion and cook an additional 2-3 minutes. *If you like your green onion charred, add onion and beans at the same time.
Serve and enjoy! **Can refrigerate for up to 1 week in an airtight container.
NUTRITION INFO (1/2 CUP, 1 SERVING)
Calories: 135, Fat: 4g, Carbohydrates: 19g, Fiber: 6.5g, Sugar: 0.5g, Added Sugar: 0g, Protein: 6g
MEAL AND SNACK IDEAS
Breakfast tacos
Bean enchiladas
Side dish
Build your own burrito bowls
Oven-baked nachos
With chips, like these grain-free tortilla chips from Siete Foods
xx,
mallory
SOURCES:
Clinical Diabetes, Legumes: Health Benefits and Culinary Approaches to Increase Intake
Medical News Today, What are the health benefits of beans?
Healthline, 9 Powerful Health Benefits of Cumin
Medical News Today, Health benefits of cilantro (coriander)