Pinto beans: A guide to soaking, seasoning and serving for maximum flavour

Pinto beans may seem like a humble pantry staple, but don’t let their unassuming appearance fool you. These speckled legumes are a powerhouse of nutrition.

 Commonly used in Mexican and Southwestern cuisine, pinto beans are not only versatile and delicious but also packed with essential vitamins, minerals and plant-based protein.

Pinto beans: A superfood source of nutrition

Creamy, protein-rich pinto beans offer the following health benefits:

Rich in antioxidants

Pinto beans contain polyphenols like catechin, kaempferol and quercetin. These antioxidants can combat free radicals and protect healthy cells from oxidative damage.

Supports a healthy gut

A healthy gut is key to overall wellness, and pinto beans are an excellent way to support healthy digestion. Rich in fiber – about 8 grams (g) per half-cup serving – pinto beans can also help you maintain a balanced gut microbiome, which is important for optimal immune function and nutrient absorption.

Plant-based protein source

For people embracing a plant-based diet, pinto beans are an excellent protein source. A single cup provides around 15 g of protein.

Supports healthy energy levels

Feeling sluggish? Pinto beans contain magnesium and thiamine (a B vitamin), both of which help maintain healthy energy levels.

Magnesium is also an important nutrient for your muscles and nerves, while thiamine is needed to convert food into fuel.

Keeps you full for longer

Thanks to their high fiber and protein content, eating pinto beans can make you feel full for longer.

Unlike refined carbs that cause energy crashes, beans provide steady, long-lasting fuel for your body.

How to cook pinto beans for maximum flavor

While canned pinto beans are convenient, cooking dried beans from scratch yields better texture and flavor.

Here’s how to prepare them perfectly every time:

Soaking pinto beans

Soaking reduces cooking time and improves digestibility. There are two methods:

• Quick soak – Cover pinto beans with water, bring to a boil for two minutes, then let them sit (off heat) for one hour.
• Overnight soak – To soak pinto beans overnight, submerge the beans in water and let them soak for eight to twelve hours.

Drain and rinse the beans before cooking to remove compounds that can cause gas.

Stovetop method (best for creamy texture)

Try the cooking stovetop method if you want pinto beans to have a creamy texture.

Ingredients:

• 1 cup dried pinto beans
• 4 cups water
• 1 teaspoon salt

Instructions:

1. Check the beans for broken beans or stones. Rinse well.
2. Get a large pot and combine the dried pinto beans, water and salt.
3. Place the pot on the stove over high heat and bring the mixture to a boil. Reduce the heat to medium-low, and simmer with the lid off until the beans are tender, for about 50 to 70 minutes.

Instant pot (fast and no soaking needed)

If you have an Instant Pot, you can use it to cook pinto beans in less than an hour. Doing this saves time and money, with the pinto beans having better flavor and less salt than canned beans.

Ingredients:

• 1 pound dried pinto beans
• 4.5 cups water
• 1 small yellow onion, diced
• 2 cloves of garlic crushed
• 2 medium bay leaves
• 2 teaspoons chili powder
• 1 teaspoon sea salt

Instructions:

1. Place the dried pinto beans into a mesh strainer and rinse well. Check for broken beans and stones, and discard those.
2. Place the rinsed beans into the insert of the Instant Pot with 4.5 cups of water and aromatics, like the onion, garlic, bay leaves and chili powder.
3. With the vent set to “sealing,” seal the lid on the Instant Pot. Set to Manual/High Pressure for 40 minutes if you want firmer beans. If you want softer beans, set it to 45 minutes. The Instant Pot will take about 20 minutes to come up to pressure.
4. Once the pressure-cooking cycle is complete, let the pressure release naturally for 15 to 20 minutes. Next, flip the vent to “venting” to release the remaining pressure.
5. Open the lid and stir the pinto beans. Season with salt before serving.

Slow cooker (hands-off convenience)

While this method is the slowest, it is hands-off and is perfect if you have other tasks to take care of.

Ingredients:

• 1 cup dried pinto beans
• 4 cups water
• 1 teaspoon salt

Instructions:

1. Add the soaked or unsoaked beans to a slow cooker with water (3:1 ratio).
2. Cook the beans on low for six to eight hours or high for three to four hours.

Seasoning and serving ideas

Pinto beans are amazingly versatile. Here are some delicious ways to enjoy pinto beans at home:

• Bean dip – Blend the beans with tahina, olive oil and your favorite spices for a creamy, fiber-rich dip.
• Classic refried beans – Saute cooked beans with garlic, cumin and a splash of broth, then mash.
• Hearty soups and stews – Add pinto beans to chili, minestrone or posole for extra texture and nutrition.
• Rice and beans – Combine beans with brown rice, salsa and avocado for a complete meal.
• Taco filling – Season the beans with chili powder, paprika and lime juice for a protein-packed taco filling.

Pinto beans are a budget-friendly, nutrient-dense superfood that can support overall health. They are sure to deliver nutrition with a creamy texture and mild flavor that you can enjoy.

 

yogaesoteric
June 2, 2025