Are you ready to explore the world of Peruvian cuisine? Look no further than the versatile Peruvian beans! Known by various names such as Peru beans, Peruano beans, and canary beans, these high-fiber legumes offer a delightful culinary experience. In this article, we will dive into the world of Peruvian beans, sharing recipes, nutrition information, and more. Let’s get started!
🤔 What are Peruvian beans called?
Peruvian beans are known by many names, including:
- Canary Beans
- Frijol Canario
- Peruano Beans
- Peru Beans
- Mayocoba Beans
- Maicoba Beans
- Mexican Yellow Beans
No matter what name you prefer, these protein-packed legumes are not only delicious but also affordable. Let’s find out more about them!
➕ Peruvian beans vs pinto beans – what’s the difference?
Have you ever wondered how Peruvian beans differ from pinto beans? While both share a similar appearance after cooking, Peruvian beans have a milder and softer texture compared to pinto beans. Additionally, dried pinto beans have a pink to reddish-brown color, while dried Peruvian beans are pale yellow, ivory, or tan.
Not to worry, if you don’t have Peruvian beans on hand, you can easily substitute them with pinto beans or even white beans such as cannellini or great northern beans. Black beans can also be used as an alternative, although they will change the color of your dish.
🔪 Peruvian Beans Recipes
Cooking Peruvian beans is easier than you might think! Here are a few recipes to get you started:
Cooked from dry in the Instant Pot: Rinse the dried beans, remove any impurities, and pressure cook them with chicken or vegetable broth. Drain, and they are ready to use in your favorite recipes.
Refried Beans: Heat some olive oil or lard in a skillet, add minced garlic, and cook for a few seconds. Then, add the cooked Peruvian beans, cumin, chili powder, and onion powder. Smash the beans, thinning them with broth and lime juice for a creamy texture. Serve them in tacos, burritos, or quesadillas.
Peruvian Beans and Rice (Tacu Tacu): Soak the dried beans overnight, then simmer them with diced pork fat or bacon until soft. Drain and mash the beans into a coarse puree. In a separate pot or skillet, cook onions, garlic paste, and aji amarillo paste. Add the mashed beans and cooked rice, mix well, and cook until golden. Shape the mixture into tamales, coat with bread crumbs or crushed crackers, and fry until crispy.
🌯 How to Serve Canary Beans
Canary beans are incredibly versatile and can be used in various dishes. You can add them to soups, stews, casseroles, or use them as a vegan protein in tacos and wraps. They are also delicious when cooked with chorizo or ham, and served over Peruvian rice or quinoa.
For a quick and satisfying meal, serve refried beans on tortillas with avocado, lime wedges, salsa, and sour cream. Feel free to add shredded cheese, jalapenos, or cilantro for added flavor and texture. If you’re making tacu tacu, consider serving it with salsa criolla (a traditional onion relish) or fried plantains and a fried egg.
🌡️ How long do Peruvian beans last?
Cooked Peruvian beans can be stored in an airtight container in the refrigerator for up to 3-4 days. Leftover beans can also be frozen, as well as many recipes using Peruvian beans. When storing dried beans, keep them in an airtight container in a cool, dry place to ensure their longevity.
⭐ Peruvian Beans Nutrition
Peruvian beans offer numerous health benefits and are a great addition to your diet. Here are the nutrition facts for Peruvian beans (per ½ cup cooked Goya canned beans):
- Calories: 120
- Carbohydrates: 20 grams
- Fiber: 10 grams
- Fat: 0.5 grams
- Saturated fat: 0 grams
- Cholesterol: 0 mg
- Protein: 8 grams
- Calcium: 4% DV
- Iron: 10% DV
- Potassium: 8% DV
Rich in iron and fiber, Peruvian beans provide lean protein and are naturally vegan and gluten-free. While they are not considered a keto or low-carb food, they are a healthy choice by general nutrition standards.
🗒️ Peruvian Beans Calories
A ½ cup serving of cooked Peruvian beans provides 120 calories, 10 grams of net carbohydrates, and 8 grams of protein. Keep this in mind when incorporating them into your meal planning.
💭 Expert Tips from a Dietitian
Peruvian beans can be a healthy addition to your diet, especially when prepared in a nutritious way. To maximize the iron absorption from these beans, serve them with vitamin C-rich foods like fresh salsa or avocado.
When it comes to weight loss, it’s essential to be mindful of the cooking methods and accompanying ingredients. Frying Peruvian beans or serving them with high-fat cheese and guacamole can significantly increase the calorie content of your meal. For weight-loss-friendly options, consider adding Peruvian beans to broth-based soups or using them as vegetarian protein in salads with low-calorie dressings.
Peruvian beans are also an excellent alternative protein source for those who prefer not to consume meat. They have a mild flavor that can appeal to picky eaters, making them a versatile and nutritious choice.
Who sells Peruvian beans?: You can find dried and canned Peruvian beans at major US grocery stores, including Goya brand. Latino food markets are also a great place to look. If you can’t find them locally, you can purchase them online.
Are Peruvian beans keto-friendly?: Peruvian beans are not suitable for very low-carb or keto diets due to their relatively higher carbohydrate content.
Are Peruvian beans good for diabetics?: Peruvian beans can fit into a diabetic meal plan when consumed in small portions. However, they may not be suitable for very low-carb diets.
How to cook Peruvian beans in a slow cooker?: Simply place the beans and water in a slow cooker on low heat in the morning. By dinnertime, they will be soft and ready to use in your favorite recipes.
Do Peruvian beans cause gas?: Beans, including Peruvian beans, contain raffinose, which can cause gas and bloating in some individuals. Soaking the beans and discarding the soak water before cooking may help reduce these effects.
👩🏻🍳 More Beans Recipes
If you’re looking for more bean-based recipes, here are a few options to try:
- Instant Pot Lima Beans (AKA Butter Beans)
- Black Bean Curry
- Air Fryer Chickpeas
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Now that you’re equipped with the knowledge and inspiration to cook with Peruvian beans, it’s time to explore the delicious possibilities that await you in the kitchen. Whether you’re a seasoned chef or a beginner, Peruvian beans are a fantastic addition to any meal. So, grab your apron, gather your ingredients, and let’s get cooking! For more exciting recipes and cooking tips, visit Ekilove.