Half a cup of cooked Anasazi-style beans delivers about 120 calories, 7–8 grams of protein, and 7–8 grams of fiber.
Calories
Protein
Fiber
Half-Cup Side
- Add to taco bowls
- Stir into soups
- Top baked potatoes
Light plate
One-Cup Meal
- Chili base with veg
- Hearty salad add-in
- Baked bean casserole
Satisfying
Pressure-Cooked Batch
- 1 cup dry → ~3 cups
- 25–35 minutes
- Freeze in 1-cup bags
Meal prep
What Makes These Speckled Beans Stand Out?
Fans of Southwestern cooking know the speckled maroon-and-cream beans that hold their shape, taste a touch sweet, and cook a bit faster than many pantry staples. They’re a heritage strain related to pinto, so the nutrition profile mirrors familiar pantry beans with a few small twists.
Nutrition Facts For Anasazi-Style Beans (Cooked, Unsalted)
The numbers below use cooked values for a plain, unsalted half-cup serving. They come from standard databases for cooked pinto beans, a close stand-in used by dietitians when a varietal hasn’t been lab-tested widely.
| Nutrient | Per 1/2 Cup Cooked | Why It Matters |
|---|---|---|
| Calories | ~120 kcal | Easy to fit into bowls, tacos, and soups. |
| Protein | 7–8 g | Pairs well with grains for a fuller amino acid mix. |
| Total Carbohydrate | 22–23 g | Mostly slow-digesting starch and fiber. |
| Dietary Fiber | 7–8 g | Promotes fullness and regularity. |
| Total Fat | ~1 g | Nearly no saturated fat. |
| Folate (B9) | 120–150 mcg DFE | Helps normal cell growth. |
| Iron | 2–3 mg | Plant iron pairs nicely with vitamin C foods. |
| Magnesium | 40–50 mg | Helps with energy metabolism. |
| Potassium | 300–350 mg | Balances sodium in the menu. |
| Sodium | 0–5 mg | Season to taste after cooking. |
How These Numbers Were Estimated
Data for cooked pinto beans provide a reliable benchmark. A one-cup portion shows about 245 calories, 15 g of protein, 45 g of carbs, and 15 g of fiber; scaling down to half a cup gives the figures used here. The same approach is common in kitchen nutrition work when a varietal hasn’t been lab-tested widely.
Portions, Pairings, And Smart Swaps
Think in bowls and sides. A half-cup side works next to grilled vegetables and rice. A full cup turns into the base for a burrito bowl with corn, tomatoes, and a spoon of yogurt. Wrap night? Mash with a splash of broth for quick refried texture.
For flavor without extra sodium, simmer with onion, garlic, a bay leaf, and oregano. Finish with lime. If you’re watching carbs at a meal, swap half the rice for an extra scoop of beans. That trade bumps fiber without blowing calories.
Protein Quality And Complements
These beans bring sturdy protein for a plant food. Like most pulses, the amino acid profile improves when you add grains or seeds. Tacos with corn tortillas, bean-and-rice bowls, or a spoon of toasted pepitas on top all work well.
Fiber, Minerals, And Daily Values
One half-cup serving supplies about a quarter of the daily target for fiber. If you’re comparing labels, the fiber daily value sits at 28 grams, which makes it easy to gauge how a side of beans moves the needle.
On patterns, the Dietary Guidelines place beans inside healthy eating patterns for all ages. Mix them into familiar meals and you’ll meet targets without fuss.
Do They Cook Faster Than Other Beans?
Many cooks report that this heirloom strain softens sooner than regular pinto. Smaller size, fresher stock from specialty sellers, and shorter dry times all help. Still, soak time, altitude, and water hardness matter. Plan for 60–90 minutes on a gentle simmer after an overnight soak, or go with a pressure cooker for a 25–35 minute hands-off method.
Soaking, Gas, And Gentle Digestion
Rinse, sort, and soak overnight, then discard the soaking water. A long simmer with aromatics, plus a rest in the pot off heat, yields a creamy texture and milder bite. If you’re sensitive, try a pinch of baking soda in hard water, or use a pressure cooker, which tends to produce a softer result.
Flavor Ideas That Keep Nutrition Intact
Great beans don’t need heavy extras. Stir in roasted chiles, a spoon of salsa, chopped cilantro, and a squeeze of lime. For a richer bowl, bloom cumin and ancho in a teaspoon of oil, then add cooked beans with a ladle of broth. Finish with fresh tomatoes and scallions.
How They Compare To Other Pantry Beans
On calories, protein, and fiber, the profile sits near pinto and red beans. Black beans are similar; navy runs a bit higher on fiber per ounce. Texture is the real difference: these hold shape better than many pintos, which helps in salads, soups, and baked dishes that simmer longer.
Cooking Methods And What Changes Nutrients
Salt late or your skins may toughen. Acid things like tomatoes also slow softening; add them near the end. Draining canned beans cuts sodium in a pinch, yet starting from dry gives the most control over texture and seasonings. Adding fat isn’t required for flavor; spices and aromatics do the job.
Sample Day: Easy Ways To Hit Targets
Try this in a day’s menu: a taco bowl with a half-cup at lunch, a cup in a veggie chili at dinner, and a snack of bean dip with raw carrots. You’ll land near 20 grams of fiber from beans alone, with steady carbs and solid protein.
Long-Term Storage, Buying Tips, And Label Clues
Look for plump, evenly colored beans from sellers who turn over stock often. Store in a cool, dry cupboard in a sealed jar for up to a year. Older stock cooks slower and may never get fully creamy. If you buy canned, scan for low-sodium labels and short ingredient lists: beans, water, salt.
Cooked Serving Conversions
Here’s a simple cheat sheet to help with planning batches and leftovers.
| Dry Measure | Cooked Yield | Good Use |
|---|---|---|
| 1/3 cup dry | ~1 cup cooked | Two generous sides |
| 1/2 cup dry | ~1 1/2 cups cooked | Three tacos or a bowl |
| 1 cup dry | ~3 cups cooked | Chili base for four |
Method: From Dry To Tender Beans
Sort on a sheet pan to catch pebbles. Rinse in a colander until the water runs clear. Soak eight hours for the most even texture; a hot-soak shortcut works too. For that, bring water to a boil, turn off the heat, cover, and rest one hour.
Drain, then add fresh water at a ratio near three cups per cup of dry beans. Add a halved onion, a smashed clove of garlic, and a bay leaf. Bring to a bare burble, then cook uncovered until creamy at the center.
When the beans are nearly soft, season the pot with salt. Aim for a broth that tastes like mild soup; the beans will soak that up. Splash in lime near the end or after cooking.
Label Reading For Canned Beans
Short lists win. The best cans usually list beans, water, and salt. If a brand lists sugar or firming agents, drain, rinse, and taste the bean on its own before adding extra salt.
For quick meals, mash canned beans with warm broth, cumin, and oregano. A spoon of olive oil helps carry spice aromas, yet you can skip it and keep calories focused on beans and grains instead of added fat.
Glycemic Fit For Mixed Meals
Slow carbohydrates and fiber help steady a plate built with rice or tortillas. That mix works for packed lunches at home: a scoop of beans with brown rice, pico de gallo, and crunchy slaw. The texture holds, so you still get pleasant bite the next day.
Texture Control Without Extra Calories
To keep skins intact, avoid a rolling boil. A simmer that just trembles is perfect. Hard water can keep skins tight; a tiny pinch of baking soda softens the water and speeds the cook. Keep it tiny, or the pot can taste soapy.
For a saucy pot, mash a few spoonfuls of cooked beans against the side of the pan, then stir. Starch released from the mash thickens the broth naturally. That gives you body without roux or cream.
Budget And Batch Tips
A pound of dry beans yields close to six cups cooked, which stretches across many meals. Freeze in flat bags by the cup for fast defrosting. Label each bag with the date and a short note about the seasoning so you can match it to recipes later.
Leftovers make quick dishes: tacos with pickled onions, toast with smashed beans and a fried egg, or a speedy soup with greens, garlic, and pasta. That variety keeps the week from feeling repetitive.
Bottom Line
Cooked right, this heirloom bean gives you steady carbs, sturdy protein, and hearty fiber in a small serving. Keep a pound on the shelf, and weeknight bowls, tacos, soups, and dips fall into place.