Ozark homesteads keep both types of beans on the shelf, so when it comes to fixin’ dinner and thinking about using a common bean it just kind of depends on what the main course is.
But it hasn’t always been that way. Traditionally in the Ozarks folks would keep a bean pot going and by adding a few sides like corn bread and fried potatoes, that was the meal.
Things are different now though, because Ozarkians feast on lots of fancy dishes like Black bean soup, charro bean dip, and Indian tacos.
Contents Of This Article
Beans Are Healthy, Low Cost Food
Ozark families have depended on beans for a main food supply for centuries simply because dry beans are great to store and use when ready. Dried beans:
- store for a long time without hassle
- are quick to cook into a meal
- are excellent sources of nutrition
- are simple sources of protein and dietary fiber
- cost very little to buy
- can be made into dishes the whole family likes
Nutritional Profiles Of Dry Beans
Pinto beans and black beans are a lot alike when it comes to nutritional content. Here's the facts about healthy diets according to The American Heart Association
Half-cup of cooked black or pinto beans, boiled with no salt, has these nutritional benefits:
- 114 calories
- 7.6 grams of protein
- 20 grams of carbohydrates
- 0.5 grams of fat
- 0 milligrams of cholesterol
- 7.5 grams of fiber
- 1.8 milligrams of iron
- 128 micrograms of folate
- 23 milligrams of calcium
- 305 milligrams of potassium
- 60 milligrams of magnesium
Have you ever wondered what your fiber intake should be every day? I found what works best for me is about 28 grams, so a serving of even canned beans is a great source of fiber and gets you a long way down the road toward great heart health.
Which Are Better, Pinto Beans Or Black Beans?
Even though Ozark families like both kinds of beans, pinto and black beans are just about the same in their nutritional values and are excellent sources of nutrition. They both offer protein, fiber, calories, iron, vitamin B1 and more, but you'll find more pinto beans on the shelf in most homesteads.
Pinto beans have slightly more calories, carbs, fiber and fat content (especially when you put in a slab of ham!). Black beans when fully cooked may have a firmer texture. All in all there are very few nutritional differences.
A lot of it has to do with personal preferences. Some recipes are more suited for appetites of Ozark folks and some are for dishes originated in Central America or those who are hungry for Mexican cuisine.
Are Pinto Beans Or Black Beans A Complete Meal?
Pinto beans nor black beans contain any vitamin B12 which is important for the brain and nerve development, for making red blood cells and supporting DNA production. Vitamin B12 is primarily found in animal sources, thus the time honored Ozark meal ham and beans with corn bread. Both of these kinds of beans are most nutritious when paired with an animal protein, and are more likely to provide your needs of essential vitamins.
Pinto Beans vs Black Beans - Which Is Less Gassy?
Gas and bloating symptoms after eating beans are due to raffinose, a type of carbohydrate that does not get digested. In your colon the gut bacteria break it down creating the byproduct of gas. So it's not the types of beans that you eat but how you react to them that causes gas.
It's been found that raffinose has health benefits too since it acts as a prebiotic, feeding your beneficial gut bacteria, which helps them flourish. To learn more about Health Benefits of Pinto Beans check out this pdf from the US Dry Bean Council.
A lot of homestead cooks soak the dry beans overnight and rinse a couple of times before cooking which they say helps reduce the bloating and gassy effect of both pinto and black beans. In the case of black beans, some find them bitter when cooked, so soaking and rinsing them can help give them a more mellow taste. In pinto beans this will help them cook faster and be softer when cooked. Some sources say that soaking helps to reduces the phytic acid (enzyme inhibitors naturally present in beans, grains, nuts, and seeds) that makes certain foods hard to digest.
Health experts here in the Ozarks tell us why beans have helped keep our families well fed and happy all these years.
Health Benefits Of Pinto Beans
Some people call pinto beans “painted beans” because of their speckled appearance They are a staple in Mexican cuisine and have a slightly creamy texture and earthy flavor. Health benefits are:
High in protein: Pinto beans are a plant-based source of protein which is essential for building and repairing tissues, promoting muscle growth, and supporting a healthy immune system.
Rich in fiber: Like black beans, pinto beans are rich in dietary fiber. As you can see from the table above, a half-cup serving of cooked pinto beans provides around 7.5 grams of fiber. This fiber aids digestion and helps regulate blood sugar levels.
Heart-Healthy: Pinto beans are low in fat and do not contain cholesterol. They are also a good source of potassium, helping to regulate blood pressure and reduce the risk of heart disease.
Nutrient-Dense: Pinto beans are loaded with essential nutrients. They provide a good source of folate (which is is good for cell growth and development) magnesium, iron, and calcium. Magnesium is essential for muscle and nerve function.
Health Benefits of Black Beans
Black beans, which some call turtle beans, is a legume used more in Latin American and Caribbean cuisine. They have a dense and firm texture and a more sweet and earthy flavor. Here are a few health benefits of black beans:
High in Protein: Like pinto beans, black beans are a key source of plant-based protein and can give you all the essential amino acids required for optimal health, making them a great choice for vegetarians and vegans.
Lots of Fiber: Aids digestion, helps maintain healthy cholesterol levels, and give you long-lasting energy.
Antioxidant-Rich: Black beans have lots of antioxidants, helping protect against cell damage caused by harmful free radicals, thereby reducing inflammation and promoting overall health.
Blood Sugar Regulation: The combination of protein and fiber in black beans helps regulate blood sugar levels and helps prevent spikes in blood sugar, making them an excellent choice for folks with diabetes or are working to maintain stable blood sugar levels.
Pinto Bean And Black Bean Recipes For The Slow Cooker
Crock pot cooking is great for our busy lives and work great for black bean recipes. Here's a couple of our favorite recipes.
Black Bean Salsa Recipe
- 1 1/2 cups dried black beans, rinsed, soaked overnight and rinsed again
- 1 cup your favorite salsa
- 1 medium yellow onion, peeled and diced
- 1 1/2 cups pablano pepper, deseeded and diced
- 1 tbsp ground cumin
- 1 tbsp dried oregano
- 1 tbsp garlic powder
- 4 cups water or chicken broth
- 1/2 tbsp salt
Combine ingredients EXCEPT SALT in your slow cooker.
Cover and cook on high for 3-4 hours or on low for 6-7 hours. Once the beans are done cooking. THEN, stir in salt. Use a slotted spoon to drain off extra liquid and serve beans over rice, quinoa or a salad. Top with avocado, extra salsa or shredded cheese. Perfect for Indian tacos!
Homestead Ham And Pinto Beans Recipe
- 1 lb Pinto beans, soaked overnight and drained
- 1/2 lb smoked ham (include ham bone with some meat left on it)
- 1/2 c brown sugar
- 1 sm onion, chopped fine
- 1/2 tsp garlic salt
- 1/2 tsp pepper
- water to cover all.
The animal protein combined with plant-based proteins gives good full flavor profiles.
Combine the soaked and drained beans, ham, ham bone, brown sugar, onion, garlic salt, and black pepper in a soup kettle. Pour enough water into the kettle to cover the mixture by about 2 inches.
Simmer on the stove top for 2-3 hours, stirring occasionally, or until the beans are done and the mixture has blended flavors well. Pinto beans well cooked take on a creamy texture.
Serve with hot corn bread or hot rolls and real butter.
Do you have leftovers? Both recipes can be reused as refried beans.
Why Are Pinto Beans And Black Beans Hard After Cooking?
If your beans are still hard after cooking, some reasons why this might be are:
- The size of the beans. Black beans are usually pretty consistent in size but sizes can vary. If your beans seem larger than normal, you might need to cook them for a a bit longer. If your beans are on the smaller side, they may need less time!
- How old your beans are. Old beans tend to take longer to cook and may also require a bit longer to become tender.
- You added the salt before cooking. Only add salt AFTER cooking to ensure your beans soften up.
Our Pick:
The Ozark homestead tradition has always been pinto beans, but that's mainly because of their naturally mild flavor and is more of an American cuisine.
Black beans are found in traditonal dishes in South America and Mexican dishes, Caribbean dishes and have a more earthy flavor.
Ham and beans has always been a comfort food in the hills but we've also enjoyed navy beans, white beans, kidney beans, turtle beans, lentils and split peas. And who doesn't like white rice coupled with refried beans?
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