Pinto beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, pinto beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, pinto beans provide virtually fat-free, high quality protein. But this is far from all pinto beans have to offer. Pinto beans are also an excellent source of molybdenum, a very good source of folate and manganese, and a good source of protein and vitamin B1 as well as the minerals phosphorus, iron, magnesium, potassium, and copper. In addition to its beneficial effects on the digestive system and the heart, the dietary fiber found in pinto beans helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, pinto beans can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with Type II diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contains 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein--the most dangerous form of cholesterol)levels by 12.5%. A cup of pinto beans provides 14.7 grams of fiber--that's 58.8% of the daily recommended value for this very important component of a healthy diet.
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You can have a look at the beans in the picture.
I have used pinto beans to prepare kurma to go well with any rice variety as well as chapathi/rotis/parathas.
Pinto Beans - 1 cup ( soaked overnight or atleast for 4 hours)
Capsicum or potato - 1 of of our choice
Onion - 1 large chopped fine
Tomato - 2 small chopped fine
Ginger garlic paste - 1 tbsp
Turmeric powder - 1/4 tsp
Chilli powder - 1 tbsp
Coriander powder - 1 tbsp
Garam masala powder - 3/4 tbsp
Salt as needed
Coconut - 1/2 cup
Fennel seeds - 3/4 tbsp
Cumin seeds - 1 tbsp
Cinnamon, clove and cardamom - 2 each
Oil - 2 or 3 tbsp
Cook the soaked beans in a pressure cooker for 2 whistles and keep aside.
Grind together coconut, fennel seeds, half of cumin seeds, cinnamon and clove with little water to a fine paste.
Heat oil in a pan and add the remaining cumin seeds and the other spices. Wait for few seconds and add chopped onion. Fry till golden brown. Next add ginger garlic paste and saute foe a minute. Then add chopped tomatoes and cook till they are mashed and pulpy and water leaves out. If adding capsicum, then cut them into thick cubes and saute for a while. Next add in all the powders and mix well. Immediately add the ground paste and reduce flame and cook well. Also add in cooked beans along with salt and cook till raw smell leaves. Add boiled potato too if needed and cook. Serve with any chapathi/paratha and or any rice variety like jeera rice and enjoy your kurma. A diiferent variation of kurma using pinto beans other than using them in salads, tacos and or as refried beans.
As an variation you can always omit coconut and instead blanch 3 tomatoes and grind with rest of the ingredients and follow the same procedure. Really tastes good and you can also get good gravy thickness.
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