Pinto beans are delicious little beans from the legume family, with a light brown color and reddish specks. They’re super popular in Mexican and Southwestern dishes because of their creamy texture and nutty flavor. I first tasted them during a road trip through the Southwest, and now they’re a regular in my kitchen. They’re so versatile—you can use them in everything from soups to salads or even in sweet treats like cake and pie. A great addition to any meal!
🌱 What Makes Pinto Beans So Special?
I still remember the comforting smell of pinto beans cooking in my childhood kitchen. These oval-shaped, tan-colored beans with reddish-brown specks looked like they were painted—which fits since “pinto” means “painted” in Spanish.
As part of the legume family, they grow from a plant in a pod, and their seeds have been around for thousands of years, first originated in Central and South America. They were introduced to the world after the arrival of European explorers in the 15th century, and now they’re widely grown in the United States, Mexico, and Brazil.
From frijoles to refried beans, pintos are a central ingredient in Latin and Mexican cuisine, showing up in favorites like chili, burritos, tacos, and fajitas. You’ll find them in grocery stores both dried and canned—always affordable, easy to prepare, and incredibly nutritious. Their soft, creamy texture and nutty, earthy flavor make them perfect for both savory and sweet dishes. Plus, they’re cholesterol-free, gluten-free, plant-based, and fully vegetarian-friendly and vegan-friendly.
🫘 Appearance
I grew up watching my mom cook pinto beans, and their look always caught my eye—they seemed painted, which makes sense since “pinto” means that in Spanish. These oval-shaped beans are tan-colored with reddish-brown specks, almost like little works of art.
Canned Pinto Beans
Pinto Beans
Once cooked, they lose their speckles and turn a warm, creamy beige. Slightly bigger than black beans, smaller than kidney beans, they’ve been a staple in Latin and Mexican cuisine for thousands of years, especially in dishes like refried beans, burritos, and chili.
🍲 Taste
Whenever I cook pinto beans, I’m reminded of cozy family meals. Their mild, neutral flavor makes them super versatile, and they easily absorb the rich flavors, spices, and seasonings around them. Once cooked, they turn smooth and creamy, with a slightly sweet, subtly nutty, and earthy taste that feels so familiar.
I love using them in refried beans and simple Mexican dishes—they always bring comfort to the plate with their soft texture and balanced flavor.
🥣 Nutrition
If you ask us, pinto beans are totally underrated! These little legumes are not just comforting and hearty—they’re seriously good for you.
A 100g serving of cooked pinto beans gives you a solid dose of protein, fiber, and essential nutrients like iron, magnesium, and folate. They’re low in fat, naturally cholesterol-free, and packed with vitamins that support your immune system, gut health, and energy levels. Whether you toss them into a healthy recipe or pair them with rice or corn, they’ve got your back nutritionally.
Here’s a quick look at what 100g of these mighty beans offers:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 143 kcal |
| Total Fat | 0.58 g |
| Saturated Fat | 0.12 g |
| Cholesterol | 0 mg |
| Sodium | 1.17 mg |
| Total Carbohydrate | 26.32 g |
| Dietary Fiber | 8.77 g |
| Sugars | 0.35 g |
| Protein | 8.77 g |
| Vitamin C | 0.82 mg |
| Calcium | 46.2 mg |
| Iron | 2.11 mg |
| Magnesium | 50.29 mg |
| Phosphorus | 146.78 mg |
| Potassium | 436.26 mg |
| Folate (B9) | 171.93 µg |
| Thiamine (B1) | 0.19 mg |
| Riboflavin (B2) | 0.06 mg |
| Niacin (B3) | 0.32 mg |
| Vitamin B6 | 0.23 mg |
Based on cooked, unsalted pinto beans — all values per 100g.
👉 For a deeper dive, check out the MYFOODDATA listing we used as our reference.
🌱Health Benefits of Pinto Beans:
Pinto beans are a nutritious powerhouse that can transform your diet. Packed with fiber, protein, and essential minerals, they are great for supporting your gut, heart, and muscles.
A 100-gram serving of pinto beans contains 275 milligrams of potassium, a vital mineral for muscle function and blood pressure regulation. Including pinto beans in your meals can help improve your health significantly.
Essential Nutrients for Your Body 🏋️♀️
Pinto beans are a great source of phosphorus, which helps strengthen your teeth and bones. They also provide iron, essential for producing hemoglobin in red blood cells, which carry oxygen throughout the body. Plus, magnesium helps with nerve function and energy production, making pinto beans a perfect food for staying energized throughout the day.
Packed with Antioxidants 🛡️
These beans also contain antioxidants like kaempferol, catechin, and quercetin, which help fight free radicals and protect cells from damage. They reduce the risk of cancer and prevent inflammation, helping to keep your body in peak condition. Pinto beans provide all these benefits in one simple, tasty legume.
Plant-Based Protein Power 🌱💪
Looking to reduce your meat intake? Pinto beans are a perfect plant-based protein option. They can help prevent chronic conditions like heart disease and kidney disease, and they’re a great choice for vegetarians and vegans. With about 8 grams of fiber per 1/2 cup serving, pinto beans also help with digestive health, keeping you full and satisfied for longer.
Low-Glycemic and Diabetes-Friendly 🩺
What’s even better is that pinto beans are a low-glycemic food. This means they don’t cause a spike in blood sugar levels, making them a healthy choice for people with diabetes. The combination of fiber and protein ensures they’re digested slowly, providing sustained energy and keeping your blood sugar levels in check.
🍲Delicious Ways to Enjoy Pinto Beans:
Quick & Easy Pinto Beans 🕒
Pinto beans are super easy to cook and versatile enough to fit into almost any dish. Whether you’re adding them to soups, salads, or rice dishes, they adapt to any cuisine.
If you’re short on time, canned beans are a convenient choice—just drain and rinse to reduce the sodium content.
But if you have more time, dried pinto beans are a cheaper option, and cooking them on the stovetop or in a pressure cooker allows you to control salt levels and flavor.
Perfect for Any Meal 🥘
Whether you’re making a chipotle chicken quinoa burrito bowl or enjoying them as a creamy dip or spread, pinto beans fit in perfectly with many dishes. Their soft, creamy texture makes them a go-to for fillings or stews, and they’re a great addition to busy mealtimes when you need something quick but tasty.
Soaking or Canning? 🤔
While soaking dried pinto beans overnight can take a bit longer, it’s worth it for the health benefits and nominal nutritional difference. Canned beans are a better option if you’re pressed for time, offering similar benefits but with less effort. No matter how you choose to prepare them, pinto beans are sure to be a hit with their neutral flavor and versatility.
🫘Simple Steps to Cook Pinto Beans Perfectly:
Sort & Rinse the Beans 🧹
Sort through the dried pinto beans to remove damaged, defective, or stones. Then, wash them in a sieve under cold tap water to clean off dirt and dust. I always do this carefully—it really makes a difference.
Soak for Softer Results 💧
Soaking is key! I usually soak them overnight for 8–10 hours—it helps them cook more evenly and quickly.
If in a rush, boil for 2–3 minutes, then let stand for an hour before draining. That’s the quick soak method I use when short on time.
Choose Your Cooking Method 🔥
Add soaked beans to a pot or pressure cooker, cover with fresh water, and cook based on your method:
- Pressure cooker: 25 minutes
- Instant pot: 15–20 minutes
- Stovetop: 1–2 hours, depending on hardness and altitude
- Crockpot/slow cooker: 8 hours on low
I personally love the stovetop way—it keeps things simple and smells amazing while it cooks.
When to Add Flavor 🧂
Never add salt, oil, or anything acidic like tomatoes before the beans are tender—they might prevent them from cooking properly. I usually add a little chicken broth or vegetable broth at the end for flavor.
Cool & Store Smartly ❄️
Once cooked, let the beans cool a bit before you refrigerate them. I often make a full cup or two and keep leftovers in the fridge—really helpful for quick meals later!
🌮 Recipes
From classic Mexican cuisine like tacos, burritos, and enchiladas to hearty Tex-Mex and Southwestern dishes like chili and bean dips, these little beans bring big flavor.
I’ve even substituted them for kidney beans in Indian curries, and they work just as well.
For a lighter bite, I love tossing them into Middle Eastern salads with fresh tomatoes, cucumbers, onions, and herbs. And on cozy days, nothing beats a warm Italian soup—especially minestrone or pasta e fagoili.
Whether you’re exploring global flavors or sticking to Latin American comfort food, pinto beans are always a perfect fit.
Here are some of our favorite recipes. With love!
- Instant Pot Borracho Beans Recipe (Pinto Beans)
🛒 Buying Pinto Beans
Canned Pinto Beans – Quick and Easy
When I’m in a rush, I reach for canned pinto beans. They’re super convenient, ready to use, and need no soaking or long cooking time. These beans are perfect for quick meals and any recipes where I need something fast. Just be sure to check the sodium content on the label—I always go for low-sodium or no-salt-added options to keep my intake in check.
Dried Pinto Beans – Budget-Friendly and Flexible
For those times when I plan ahead, dried pinto beans are my go-to. They’re cost-effective and more economical, especially if I buy in bulk. Sure, they require a little soaking and preparation, but it’s totally worth it. I have control over the sodium since I can cook them without added salt. Plus, I can batch-cook and freeze them for later, making it easy to always have them on hand.
🏺Storing Guidelines
Storing Canned Pinto Beans
I always make sure to store my canned pinto beans in a cool, dry place. Before using, I check for any dents, leaks, or swelling on the cans, as these could mean spoilage. Once opened, I transfer any leftovers to an air-tight container and refrigerate them. I find that they only last a few days once opened, so I try to use them quickly.
Storing Dried Pinto Beans
For dried pinto beans, I keep them in airtight containers like a glass jar, plastic, or resealable bag to protect them from moisture, air, and pests. It’s important to ensure they’re completely dry before storing them to avoid mold. I also make sure to store them away from humid environments, like near the stove or dishwasher. When stored properly, they can last up to 1 year.
Final Thoughts on Pinto Beans
I hope this guide was helpful!
If you’re wondering about anything else, drop your comments. I’m always on the lookout for new pinto bean recipes, so let me know your favorite ways to eat them!
These beans are not only nutritious, with plenty of protein and fiber, but they can also promote bowel regularity and help control blood sugars. Plus, they reduce the risk of cancer and other chronic diseases. With their affordability and versatility, pinto beans are a must-have staple in your pantry.
