Peruano beans are a type of yellow beans. This NutriNeat article provides some information about the nutritional facts of these beans along with elaborating on how to cook them to perfection.
Did You Know?
Peruano beans make a great substitute for Pinto beans, which is the most popular bean in the United States and northwestern Mexico.
Peruano beans are a bean variety belonging to the common bean or Phaseolus vulgaris species. This species includes a wide range of beans that mainly differ based on their type, color, and shape. Thus, peruano beans are categorized under the yellow beans type.
Peruano beans are also called canary beans and are referred to as Peruvian beans in Spanish. They are originally from Mexico. They are also quite popular as a dish there, and the beans are either eaten alone or as part of salsa or tortilla dishes. They are characterized by their small size (about 1 cm in length), oval shape, and pale yellow color. They tend to absorb flavors very well. When stored in a cool and dry place, they can last for a very long period of time until their use. Furthermore, these beans are known for their soft and creamy texture when cooked. They also have a rich and buttery taste.
Here is a table showing the nutritional content of ¼ cup (45 g) of dry peruano beans:
|PERUANO BEANS NUTRITION DATA|
|Total Carbohydrates||27 g|
|Dietary Fiber||11 g|
As can be understood from the table, these beans are a rich source of carbohydrates, proteins, and fiber. Being high in protein and fiber, these beans tend to keep you full for long. Along with this, they also have a low fat content, thus, making them a great choice for weight loss. Moreover, they also fulfill the complete protein requirement when part of a vegetarian diet. As they do not contain cholesterol, they aid in maintaining heart health. Another good thing about these beans is that their sodium content is low. Moreover, important minerals like iron (20%) and calcium (8%) are also present in these beans (for the same serving size as shown in the table), further making it a healthy choice.
✦ Firstly, take the desired amount of beans and rinse them. Check for any unwanted particles in them that need to be removed. Unlike most other beans, it is not necessary to soak these beans overnight. For this, place the beans in a pot. Then, pour boiling water in the pot in a quantity such that it covers the beans. Put a lid over the pot and let the beans soak for around an hour. After that, drain the beans.
✦ If you prefer soaking them overnight, then follow the initial steps of rinsing and sorting in the same way. After that, allow the beans to be soaked in water overnight. Drain them the next day. Next, put the beans in a pot and add water (about 4 inches covering the beans). Bring to a boil and then cover with a lid. You can then reduce the heat and simmer for about fifteen minutes. You can also keep a check on the beans and cook it till the texture you desire is attained. Once done, drain the beans.
✦ Crock-Pot Style: Take the desired quantity of beans and place them in a Crock-Pot. Now, add water. For 2 cups of beans, around 10 cups of water is required. Next, add thinly sliced onions (few slices or as desired) and chopped garlic (about 1 tsp.). Then add salt to taste and give it a stir. Cook for about eight hours on a low flame. Once done, put off the heat, and your beans are ready to serve.
✦ Peruano beans are also a great choice as refried beans. For a healthier version, make sure to choose healthy oils like corn oil or olive oil. Heat some oil and add onions to it. Cook them until they caramelize. Once done, add the beans and let them come up to a boil. Next smash the beans to the desired consistency and serve.
There are many ways in which you can cook these beans, as well as many additions and modifications that you can make based on your taste and preferences. Considering the aforementioned nutrition facts and benefits of peruano beans, including it in your diet might prove beneficial.