Anasazi bean nutrition in a nutshell: a 1/2 cup cooked serving offers about 120 calories, 8 g protein, and 8 g fiber.
Light
Standard
Hearty
Cooked From Dry
- Soak or no-soak both work
- Low sodium by default
- Freezes well in portions
Best Value
Rinsed Canned
- Drain and rinse well
- Fast weeknight option
- Track added salt
Convenient
Refried Style
- Use minimal oil
- Keep broth for body
- Salt near the end
Comfort Pick
What Are Anasazi Beans?
Speckled maroon and cream, these heirloom beans trace to the U.S. Southwest. They cook a little quicker than many dry beans and hold shape well. The flavor lands nutty with a mild sweetness, which makes them easy to fold into chiles, taco bowls, and rustic soups.
In stores you’ll see them dried in bags more often than canned. Once cooked, the broth turns rosy and tastes rich. Nutrition wise, they line up closely with pinto beans, so you can use pinto numbers as a practical stand-in when a package doesn’t list a panel.
Anasazi Bean Nutrition Facts: What To Expect
Cooked values sit in the same ballpark as other common beans. A 1/2 cup cooked portion usually delivers around 110–130 calories, about 8 grams of protein, and about 8 grams of fiber, with only a trace of fat.
| Portion | Calories (approx.) | Protein / Fiber |
|---|---|---|
| 1/3 cup cooked | ~100 | 6 g protein • 5–6 g fiber |
| 1/2 cup cooked | ~120 | 8 g protein • ~8 g fiber |
| 2/3 cup cooked | ~150 | 10–11 g protein • 10–11 g fiber |
| 1/4 cup dry | ~150 after cooking | roughly equals 1/2 cup cooked |
Calories, Protein, And Fiber Explained
Calories track with starch plus fiber. Protein lands near 8 grams per 1/2 cup cooked, which pairs well with rice, corn tortillas, or quinoa to round out amino acids. Fiber sits near the same number, so a small scoop adds meaningful fullness.
Public sources peg cooked pinto beans at about 118–125 calories per 1/2 cup with around 7–8 grams each of protein and fiber. Those figures line up closely with what you’ll see after simmering this heirloom. If you meal prep, one cup cooked brings about 240–250 calories and roughly 15 grams of protein.
Why Cooked Versus Dry Labels Differ
Panels vary because some brands list dry weights while others list cooked weights. Dry beans absorb water and expand to two to three times their volume. A “1/4 cup dry” line often maps to “1/2 cup cooked,” which is why you’ll see similar calorie totals. This little mismatch creates head-scratching until you match like with like.
Portion Tips For Meals
For a side, scoop 1/3 to 1/2 cup cooked. For a bowl meal, go to 2/3 cup or more, then build around that with grains, roasted veg, and salsa. If you chase a high-protein target, add a fried egg, a crumbly cheese, or a piece of grilled fish. Plant-only plates can lean on corn tortillas, pepitas, or tofu to round the profile.
Micronutrients In Anasazi Beans
You get iron, potassium, magnesium, and folate in helpful amounts. Sodium stays near zero until you add salt. That mix pairs well with heart-smart patterns. Beans also count in two MyPlate groups, which makes menu planning easier across the week. These amounts help you meet daily nutrient targets.
Curious where that fit comes from? The MyPlate beans page explains the dual listing in plain terms. Extension sheets echo the same idea and add prep tips that cut cost and waste.
Preparation Choices That Change The Numbers
Soaking And Sodium
Soaking trims cook time and can shave a little of the oligosaccharides that cause gas for some people. If you use canned, rinse under running water to drop sodium by a wide margin. When you season a pot from dry, taste at the end; salt in small stages.
Pressure Cooking Versus Simmering
High pressure gives soft beans fast, which helps on weeknights. Simmering on the stovetop yields a silkier broth that thickens soups and saucy tacos. Either route keeps macro counts close; the big swing comes from added oil, bacon, or cheese. For the cleanest read, log the cooked beans on their own, then add toppers.
Compare To Other Heirloom Beans
Flavor sits near pinto, a touch sweeter. Texture lands between pinto and cranberry beans. If a recipe calls for pinto, these swap in smoothly. For a chili with body, pair with a small handful of black beans or kidneys to mix textures and colors. In salads, they hold up like cannellini but bring a deeper broth color.
| Nutrient | Typical Amount | What It Helps |
|---|---|---|
| Iron | ~2–3 mg | Oxygen transport |
| Potassium | ~350–380 mg | Fluid balance |
| Magnesium | ~40–45 mg | Muscle and nerves |
| Folate | ~120–150 mcg DFE | Healthy cells |
| Calcium | ~35–80 mg | Bone strength |
How To Read Panels On Packages
First, check the serving line. If it says “1/4 cup dry,” expect that to land near “1/2 cup cooked.” If it lists “1/2 cup cooked,” you can compare it to database figures straight away. Sodium, added sugar, and fats should sit low before you add sauces. If a brand lists much higher calories, it may include fat or sweeteners in the prepared mix.
Smart Serving Sizes And Budget Tips
Cook one pound dry in a big pot, cool, then portion into flat freezer bags. Each bag can hold two or three 1/2 cup scoops. That setup makes weekday meals easy and cheap. Keep some broth with the beans to lock in flavor and reheat gently in the liquid.
For health aims, steady intake beats one huge serving. U.S. guidance places beans in weekly plans across both the vegetable and protein groups. See a quick primer from NDSU Extension for a plain chart and kitchen tips.
Kitchen Uses That Keep The Numbers Friendly
Low-Oil Sauté
Warm a skillet, film with a teaspoon of oil, and bloom cumin, garlic, and chile. Fold in beans with a splash of broth. Use as a taco base or as a side with eggs. One teaspoon of oil adds about 40 calories, so the pan stays light.
Soup Or Stew
Build a base with onion, carrot, and celery. Add tomatoes, broth, and beans, then simmer until the broth tastes round. Finish with a squeeze of lime. Keep cheese as a garnish so the bowl stays balanced.
Salad Bowls
Toss beans with corn, chopped peppers, and herbs. Dress with olive oil and citrus. Add grilled chicken or roasted squash based on the meal plan. A small handful of pepitas adds crunch and minerals.
Frequently Raised Notes From Dietitians
Protein quality improves across the day when legumes share the plate with grains, nuts, or seeds. People who watch blood sugar like that beans come with resistant starch and fiber. Folks with a low-sodium target can steer toward home-cooked batches and rinse canned beans well.
Cooking Time And Texture Notes
Soaked beans tend to finish in 45 to 60 minutes at a gentle simmer. Unsoaked batches can take longer, though age and storage conditions drive most of that swing. Anasazi skins are thin, so the centers turn creamy without long boiling. Salt late for the steadiest texture, or season in two stages with a small pinch at mid-cook and a final check near the end.
Hard water can keep skins tight. If your pot never seems to soften, a tiny pinch of baking soda can help. A bay leaf or onion wedge adds aroma without changing nutrition.
Storage, Food Safety, And Batch Prep
Chill cooked beans within two hours. Divide into shallow containers so the center cools fast. In the fridge they keep three to four days. In the freezer they keep two to three months with solid quality. Label the bag with date and portion size so logging stays simple.
When reheating, add a splash of water or broth and warm until steaming. If you move from freezer to skillet, thaw in the pan over low heat.
Simple Recipe Ideas With Nutrition Notes
Charred Corn And Bean Tacos
Toast corn in a dry pan until sweet and smoky. Add beans, a spoon of salsa, and a squeeze of lime. Spoon into warm tortillas with cabbage and cilantro. Each taco lands close to a small scoop of beans, so you can track portions with ease.
Warm Greens And Beans
Sauté garlic in a teaspoon of oil, wilt chopped greens, then fold in beans and a splash of broth. Finish with lemon. The greens add potassium and folate while the pan stays light on added fat.
Tomato, Herb, And Bean Salad
Mix halved cherry tomatoes, sliced scallions, and a handful of parsley. Toss with beans and olive oil. Chill before serving so flavors meld.
Final Take For Your Pantry
Use this bean as your go-to swap for pinto. The taste stays friendly, the cook time stays short, and the nutrient profile brings protein and fiber in near equal amounts. Keep a bag in the cupboard and a batch in the freezer, and you’ll always have a steady, budget-friendly base for bowls, soups, and tacos.