Recipes

Ingredients

• 225g dried pinto beans, soaked overnight
• 2 medium onions, sliced
• 2 green peppers, deseeded and sliced
• 2 red peppers, deseeded and sliced
• 2 garlic cloves, crushed
• 3 green chillies, deseeded and sliced
• 2 x 400g tins chopped tomatoes
• 2 tablespoons olive or vegetable (rapeseed) oil
• 2 teaspoons ground cumin
• 1 tablespoon black treacle
• 1 teaspoon dried oregano
• Pinch ground black pepper

Utensils

• Chopping board
• Frying pan with lid
• Garlic crusher
• Knife
• Measuring jug
• Sieve
• Wooden spoon

Step 1

Empty the beans into a sieve and rinse under running water

Step 2

In a large saucepan on a low heat, add the onion and fry until soft and starting to brown

Step 3

Add the garlic and cumin, cooking for another 2 mins

Step 4

Stir in the peppers and chillies. Cover the pan and gently fry for 10 mins until they are soft

Step 5

Add the beans to the pan along with the tomatoes, treacle oregano and 290ml of water

Step 6

Season with a pinch of black pepper and stir well

Step 7

Simmer without the lid for 1-1 1/2 hours until the beans are tender and the liquid is reduced and thickened

Each portion provides on average

Energy 996kj 238kcal 11.9%

Fat 9.4g 13%

Saturates 1.2g 6%

Carbohydrates 37.3g 37%

Sugars 3.4g 4%

Salt 0.07g 1%

Protein 15.5g Med

Fibre 1.67g Low

Food Value

Calcium

Potassium

Magnesium

Iron

Zinc

Vitamin a

Vitamin c

Niacin

Folate

Source of Fibre

Pinto beans along with other beans and pulses are a great source of protien and dietary fibre. Not only do they help us feel fuller for longer, fibre also helps keep our digestive systems healthy and feeds our beneficial gut bacteria.

Pinto beans

Pinto beans are a good plant based source of Protein along with many B vitamins. They also contain good amounts of important minerals such as iron, magnesium and zinc.

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