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Dine Tepary Bean
Legumes
Nutri-ScoreA

Dine Tepary Bean

Phaseolus acutifolius

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Dine Tepary Bean provides 127 kcal, 8.4g of protein, 23.7g of carbohydrates, and 8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The Dine Tepary Bean is a drought-resistant legume native to the Southwestern United States and Mexico, known for its high protein content and adaptability to arid climates.

Also known as:
Tepary BeanDesert Bean
Scientific NamePhaseolus acutifolius
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories127 kcal
Water
10.2%
Fiber8g
Total32.6g
Protein
8.4g(26%)
Fats
0.5g(2%)
Carbohydrates
23.7g(73%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate130 mcg (33%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron2.5 mg (14%)
Magnesium50 mg (12%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein and fiber, the Dine Tepary Bean supports muscle health and aids in digestion.
✓Contains essential vitamins and minerals, including iron and magnesium, which are vital for energy production and metabolic functions.
✓Low glycemic index makes it suitable for blood sugar management, beneficial for individuals with diabetes.
✓Drought-resistant nature contributes to sustainable agriculture and food security in arid regions.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals with legume allergies should avoid this bean to prevent allergic reactions.

How to Prepare & Consume

Soak overnight before cooking to reduce cooking time and enhance digestibility. Can be used in soups, stews, and salads.

Smart Selection & Storage

How to Select

Choose beans that are firm and free from cracks or blemishes. Look for a uniform color and avoid any that are shriveled.

How to Store

Store in an airtight container in a cool, dry place. For long-term storage, consider refrigeration or freezing.

Myths vs Realities

MythAll beans cause gas.
RealityWhile beans can cause gas, soaking and cooking them properly can reduce this effect significantly.
MythDine Tepary Beans are the same as regular beans.
RealityDine Tepary Beans are unique in their drought resistance and nutritional profile compared to other beans.
MythYou can't eat beans if you have a sensitive stomach.
RealityWith proper preparation, beans can be included in a sensitive diet.

Healthy Recipes

Tepary Bean Salad with Citrus Vinaigrette

A refreshing salad featuring cooked tepary beans, mixed greens, and a zesty citrus vinaigrette, perfect for a light lunch or side dish.

Ingredients
  • 1 cup cooked tepary beans
  • 2 cups mixed greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon orange juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the mixed greens, cherry tomatoes, and red onion.
  2. 2. In a separate bowl, whisk together the olive oil, lemon juice, orange juice, salt, and pepper to create the vinaigrette.
  3. 3. Add the cooked tepary beans to the salad, drizzle with the vinaigrette, and toss gently to combine.

Spicy Tepary Bean and Quinoa Bowl

A hearty bowl packed with protein-rich tepary beans, quinoa, and a medley of spices for a satisfying meal.

Ingredients
  • 1 cup cooked tepary beans
  • 1 cup cooked quinoa
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  • 1/2 cup diced bell peppers
  • 1/4 cup chopped cilantro
  • Salt to taste
Instructions
  1. 1. In a skillet, heat a little oil and sauté the diced bell peppers until soft.
  2. 2. Add the cooked tepary beans, quinoa, cumin, paprika, cayenne, and salt, stirring to combine and heat through.
  3. 3. Serve in a bowl, garnished with chopped cilantro.

Tepary Bean Soup with Spinach

A nourishing soup made with tepary beans, fresh spinach, and aromatic spices, perfect for a cozy dinner.

Ingredients
  • 1 cup cooked tepary beans
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté the onion and garlic until translucent.
  2. 2. Add the vegetable broth, cooked tepary beans, thyme, salt, and pepper, and bring to a boil.
  3. 3. Stir in the fresh spinach and simmer for 5 minutes before serving.

Tepary Bean Tacos with Avocado Salsa

Delicious tacos filled with seasoned tepary beans and topped with a fresh avocado salsa for a healthy twist.

Ingredients
  • 1 cup cooked tepary beans
  • 4 corn tortillas
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/4 cup red onion, diced
  • 1 lime, juiced
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix the avocado, tomato, red onion, lime juice, salt, and pepper to make the salsa.
  2. 2. Warm the corn tortillas in a skillet.
  3. 3. Fill each tortilla with tepary beans and top with the avocado salsa before serving.

Tepary Bean and Sweet Potato Hash

A nutritious breakfast hash featuring tepary beans and sweet potatoes, seasoned to perfection for a hearty start to your day.

Ingredients
  • 1 cup cooked tepary beans
  • 1 medium sweet potato, diced
  • 1/2 onion, diced
  • 1 bell pepper, diced
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • 2 tablespoons olive oil
Instructions
  1. 1. Heat olive oil in a skillet and add the diced sweet potato, cooking until tender.
  2. 2. Add the onion and bell pepper, cooking until softened.
  3. 3. Stir in the cooked tepary beans, smoked paprika, salt, and pepper, and cook for an additional 5 minutes.

Tepary Bean Hummus

A unique twist on traditional hummus, this recipe uses tepary beans for a protein-packed dip that's perfect for snacking.

Ingredients
  • 1 cup cooked tepary beans
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • 1 garlic clove
  • Juice of 1 lemon
  • Salt to taste
  • Water as needed
Instructions
  1. 1. In a food processor, combine the cooked tepary beans, tahini, olive oil, garlic, lemon juice, and salt.
  2. 2. Blend until smooth, adding water as needed to achieve desired consistency.
  3. 3. Serve with fresh vegetables or whole-grain pita chips.

Tepary Bean and Vegetable Stir-Fry

A vibrant stir-fry featuring tepary beans and a variety of colorful vegetables, tossed in a light soy sauce for a quick and healthy meal.

Ingredients
  • 1 cup cooked tepary beans
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
  • 1 garlic clove, minced
Instructions
  1. 1. Heat sesame oil in a wok or large skillet over medium-high heat.
  2. 2. Add the minced ginger and garlic, stirring for 30 seconds before adding the mixed vegetables.
  3. 3. Stir-fry the vegetables until tender, then add the cooked tepary beans and soy sauce, cooking for an additional 2 minutes.

Tepary Bean and Brown Rice Casserole

A wholesome casserole combining tepary beans, brown rice, and vegetables, baked to perfection for a comforting dish.

Ingredients
  • 1 cup cooked tepary beans
  • 1 cup cooked brown rice
  • 1 cup diced tomatoes
  • 1 cup spinach
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
  • 1/2 cup shredded cheese (optional)
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a large bowl, mix the cooked tepary beans, brown rice, diced tomatoes, spinach, Italian seasoning, salt, and pepper.
  3. 3. Transfer the mixture to a baking dish, top with cheese if using, and bake for 25-30 minutes.

Tepary Bean and Corn Fritters

Crispy and flavorful fritters made with tepary beans and corn, perfect as a snack or appetizer.

Ingredients
  • 1 cup cooked tepary beans
  • 1 cup corn kernels
  • 1/2 cup flour
  • 1 egg
  • 1/4 teaspoon baking powder
  • Salt and pepper to taste
  • Oil for frying
Instructions
  1. 1. In a bowl, mash the cooked tepary beans and mix in corn, flour, egg, baking powder, salt, and pepper.
  2. 2. Heat oil in a skillet over medium heat and drop spoonfuls of the mixture into the pan.
  3. 3. Fry until golden brown on both sides, then drain on paper towels before serving.

Tepary Bean Stuffed Bell Peppers

Colorful bell peppers stuffed with a savory mixture of tepary beans, rice, and spices, baked until tender.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked tepary beans
  • 1 cup cooked rice
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • Salt to taste
  • 1 cup tomato sauce
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix the cooked tepary beans, rice, cumin, chili powder, and salt.
  3. 3. Stuff each bell pepper half with the mixture, place in a baking dish, and pour tomato sauce over the top. Bake for 30 minutes.

Frequently Asked Questions (FAQ)

What are the health benefits of Dine Tepary Beans?

Dine Tepary Beans are high in protein and fiber, which can help with weight management and digestive health.

How do I cook Dine Tepary Beans?

Soak the beans overnight, then boil them for about 1-1.5 hours until tender.

Can Dine Tepary Beans be eaten raw?

No, they should be cooked to eliminate toxins and improve digestibility.

Are Dine Tepary Beans gluten-free?

Yes, they are naturally gluten-free, making them suitable for those with gluten intolerance.

How do Dine Tepary Beans compare to other beans nutritionally?

They are higher in protein and lower in carbohydrates compared to many other beans.

Where can I buy Dine Tepary Beans?

They can be found in specialty health food stores or online.

How should I store Dine Tepary Beans?

Store in a cool, dry place in an airtight container to maintain freshness.

What dishes can I make with Dine Tepary Beans?

They can be used in salads, soups, stews, and as a protein source in various dishes.

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Comparisons
Dine Tepary Bean vs Acutifolius Bean Dine Tepary Bean vs Adzuki Bean Dine Tepary Bean vs Adzuki Bean
Nutrients
Protein in Dine Tepary Bean Calories in Dine Tepary Bean Vitamin-c in Dine Tepary Bean Magnesium in Dine Tepary Bean
Featured Guides
Health Benefits of Dine Tepary Bean Healthy Recipes with Dine Tepary Bean
Rankings
Legumes high in folate Legumes high in fiber Legumes low in carbohidratos Legumes low in índice glucémico