For easier navigation, I have organized this article into sections. Feel free to use the links below to jump to the section you want to read first. Since both these beans are relatively new to me, I’ve been seeking answers to the many questions that have arisen, such as: What is the difference between pinto and black beans? Which one is healthier for you and why? I’ve delved into their origins, nutrition profiles, and health benefits. In this article, I’ll share some of the insights I’ve gathered while comparing black beans vs. pinto beans—although, it may not be entirely fair to pit them against each other, as they each have their own merits! I have also answered some frequently asked questions in the hope that you find all the answers to all your questions. If you have more questions than what I have answered here, feel free to ask them via the comments below and I will try my best!
Origins of Pinto Beans
Native to Mexico and cultivated by early Mexican and Peruvian civilizations for thousands of years, pinto beans belong to the Fabaceae family of plants, as do borlotti beans, which also belong to the clan of mottled beans. Cousins, eh? 😆 Pinto beans are now cultivated globally and known by different names—referred to as speckled beans in some English-speaking regions. In Spanish, they are called frijoles pintos, and in Portuguese, feijão carioca. Read on to discover what they are called in India. These beans are used widely in American, Tex-Mex, and Latin American cuisines. They are used in soups, stews, as a mash, and as a filling. Rice and pinto beans, with or without meat, constitute a comforting staple meal.
Pinto beans nutrition and health benefits
Pinto beans are super healthy: They are rich in protein (refer to the section below for more details), which supports the immune system and promotes healthy bones and hair. Pinto beans are known as Chitri / Chitra Rajma in Hindi and are cultivated in Jammu and Kashmir. Chitri means patterned/ speckled. Additionally, they are an excellent source of B-complex vitamins and folate. According to the National Institutes of Health (NIH), folate is essential for maintaining healthy cells and tissues. Pinto beans’ nutrition facts: In a nutshell (or should I say bean pod 🙃), 1 cup of cooked pinto beans contain 15g each of protein and fiber, 45g of carbohydrates, and less than 1g of fat! Pinto beans contains the most fibre among all beans and are the most widely consumed beans in America?
Taste and texture of Pinto beans
Pinto beans have a lovely creamy texture and a mild flavor, making them excellent at absorbing other flavors. Like mung beans, they soak and cook faster than many other beans. Therefore, if you prefer them to retain their shape (as I do in this Indian chickpea salad) rather than turn into mush, it’s essential to keep an eye on the cooking time. This is also why I prefer to soak and cook the dried beans rather than use canned beans. They are oval-shaped and have a matte black exterior and ivory-colored interior.
Origins of Black beans
Black beans, like pinto beans, are native to Mexico and have been cultivated in South America for thousands of years. They are also known as caviar criolla and frijoles negros.
These beans are extremely popular in Mexican, Brazilian, Caribbean, Creole, and Cajun cooking and are used in recipes such as Cuban bean rice and Brazilian black beans stew.
It is believed that they are called black turtle beans because of their shape and hard shell, similar to that of a turtle’s shell.
Read on to discover how I like to cook them, and perhaps you too will enjoy them prepared that way!
Black beans nutrition and health benefits
Black beans, like all beans in general, are healthy and are a good source of plant-based protein. They are an excellent low-fat, low-calorie source of energy. They are also a good source of vitamins and minerals such as magnesium, potassium, and iron. Nutrition facts of black beans: In a quick overview, 1 cup of cooked black beans contain 16g of protein, less than ½g of fat (which is amazing!), 14g of fiber, and about 40g of carbohydrates. I believe black beans are emerging as winners in this “which are the better beans” race—but do check out the comparison chart below to see the values side by side.
Taste and texture of Black beans
Black beans have a deep, dense flavor and maintain their shape when cooked. They are hearty and filling, making them perfect for winter soups, stews, and curries. You can cook them either from scratch, soaking the dried beans and then cooking them until soft, or use canned beans. Because they retain their shape well, canned black beans can be an easy way to whip up salads and refried beans. I cook black beans, similar to chana dal fry, in a gravy of onions and tomatoes and serve them with buttered rice and some spiced onions—a perfect winter meal! “Black beans” are not black - they are dark purple! As you can see, both beans are equally healthy, with small differences in values here and there. Personally, I love both of them and use them in different ways. When I’m craving a hearty, filling, and warming stew, I turn to black beans, as I do with rajma (red kidney beans) and brown chickpeas. However, when I’m making fillings and pastes, pinto beans are my go-to choice. As I write this, I’m struck with a bright idea to use them in these chickpea patties instead—something to try soon! If you have enjoyed reading this, please take a moment to leave a comment and a rating below. This will motivate me to create more good content for you! You can also engage with me on Twitter, Facebook, and Instagram. - Padma
