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Pima Tepary Bean
Legumes
Nutri-ScoreA

Pima Tepary Bean

Phaseolus acutifolius

Clinical Encyclopedia

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

Pima Tepary Bean provides 130 kcal, 8g of protein, 24g of carbohydrates, and 9g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The Pima Tepary Bean is a drought-resistant legume native to the southwestern United States and Mexico, known for its high protein content and unique flavor. It is a staple in traditional diets and is recognized for its nutritional benefits and adaptability to arid climates.

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

Caloric distribution of primary energy metrics per 100g

Calories130 kcal
Water
10%
Fiber9g
Total32.5g
Protein
8g(25%)
Fats
0.5g(2%)
Carbohydrates
24g(74%)

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 C1.5 mg (2%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron2.5 mg (14%)
Magnesium45 mg (11%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein and fiber, promoting satiety and aiding in weight management.
✓Contains antioxidants that help reduce oxidative stress and inflammation in the body.
✓Low glycemic index makes it suitable for blood sugar management.
✓High in essential minerals like iron and magnesium, supporting overall health.

Possible Risks & Side Effects

!May cause digestive discomfort in some individuals if consumed in large quantities due to high fiber content.
!Should be cooked properly to eliminate anti-nutritional factors present in raw beans.

How to Prepare & Consume

Best prepared by soaking overnight and cooking thoroughly to enhance digestibility and nutrient absorption. 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 appear shriveled.

How to Store

Store dried beans in an airtight container in a cool, dry place. Cooked beans should be refrigerated and consumed within a week.

Myths vs Realities

MythBeans cause gas and should be avoided.
RealityWhile beans can cause gas, proper soaking and cooking methods can minimize this effect.
MythAll beans are the same nutritionally.
RealityDifferent beans have varying nutritional profiles, with Pima Tepary Beans being particularly high in protein and fiber.
MythYou can't eat beans if you're on a low-carb diet.
RealityBeans can be included in moderation on low-carb diets due to their low glycemic index and high fiber content.

Healthy Recipes

Pima Tepary Bean Salad with Avocado and Lime

A refreshing salad featuring Pima Tepary beans, creamy avocado, and zesty lime dressing, perfect for a light lunch or side dish.

Ingredients
  • 1 cup cooked Pima Tepary beans
  • 1 ripe avocado, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup cilantro, chopped
  • Juice of 2 limes
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked Pima Tepary beans, diced avocado, cherry tomatoes, red onion, and cilantro.
  2. 2. In a small bowl, whisk together lime juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and gently toss to combine. Serve immediately.

Spicy Pima Tepary Bean Tacos

These hearty tacos are filled with spiced Pima Tepary beans and topped with fresh veggies for a nutritious and satisfying meal.

Ingredients
  • 1 cup cooked Pima Tepary beans
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 8 small corn tortillas
  • 1 cup shredded lettuce
  • 1/2 cup diced tomatoes
  • 1/4 cup salsa
Instructions
  1. 1. In a skillet, heat the cooked Pima Tepary beans with chili powder and cumin until warmed through.
  2. 2. Warm the corn tortillas in a separate pan or microwave.
  3. 3. Assemble the tacos by placing the spiced beans on the tortillas and topping with lettuce, tomatoes, and salsa.

Pima Tepary Bean and Quinoa Bowl

A nourishing bowl packed with protein from Pima Tepary beans and quinoa, topped with roasted vegetables and a tahini dressing.

Ingredients
  • 1 cup cooked Pima Tepary beans
  • 1 cup cooked quinoa
  • 1 cup mixed roasted vegetables (zucchini, bell peppers, carrots)
  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • Salt to taste
Instructions
  1. 1. In a bowl, layer the cooked quinoa and Pima Tepary beans.
  2. 2. Top with the mixed roasted vegetables.
  3. 3. In a small bowl, mix tahini, lemon juice, and salt, then drizzle over the bowl before serving.

Pima Tepary Bean Hummus

A unique twist on traditional hummus using Pima Tepary beans, perfect for dipping veggies or spreading on whole-grain bread.

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

Pima Tepary Bean Stir-Fry

A vibrant stir-fry featuring Pima Tepary beans and colorful vegetables, tossed in a light soy sauce for a quick and healthy dinner.

Ingredients
  • 1 cup cooked Pima Tepary beans
  • 2 cups mixed vegetables (broccoli, bell peppers, snap peas)
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp ginger, grated
  • 1 clove garlic, minced
Instructions
  1. 1. In a large skillet, heat sesame oil over medium heat and sauté garlic and ginger until fragrant.
  2. 2. Add mixed vegetables and stir-fry until tender-crisp.
  3. 3. Stir in the cooked Pima Tepary beans and soy sauce, cooking until heated through.

Pima Tepary Bean and Sweet Potato Mash

A comforting mash of Pima Tepary beans and sweet potatoes, seasoned with spices for a nutritious side dish.

Ingredients
  • 1 cup cooked Pima Tepary beans
  • 2 medium sweet potatoes, peeled and cubed
  • 1 tsp cinnamon
  • Salt and pepper to taste
  • 1 tbsp olive oil
Instructions
  1. 1. Boil sweet potatoes in water until tender, then drain and return to pot.
  2. 2. Add cooked Pima Tepary beans, cinnamon, olive oil, salt, and pepper.
  3. 3. Mash together until smooth and creamy, adjusting seasoning as needed.

Pima Tepary Bean Soup

A hearty and flavorful soup made with Pima Tepary beans, tomatoes, and spices, perfect for a cozy meal.

Ingredients
  • 1 cup cooked Pima Tepary beans
  • 1 can diced tomatoes
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tsp cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion and garlic until soft.
  2. 2. Add diced tomatoes, vegetable broth, cooked Pima Tepary beans, cumin, salt, and pepper.
  3. 3. Simmer for 20 minutes, then blend for a smooth texture or leave chunky as desired.

Pima Tepary Bean and Spinach Frittata

A protein-packed frittata featuring Pima Tepary beans and fresh spinach, perfect for breakfast or brunch.

Ingredients
  • 1 cup cooked Pima Tepary beans
  • 4 eggs
  • 2 cups fresh spinach
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste
  • 1 tbsp olive oil
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In an oven-safe skillet, heat olive oil and sauté spinach until wilted.
  3. 3. In a bowl, whisk eggs, then stir in Pima Tepary beans, feta, salt, and pepper. Pour the mixture over the spinach and cook until edges set, then transfer to the oven to finish cooking.

Pima Tepary Bean Burgers

Delicious and nutritious burgers made with Pima Tepary beans, oats, and spices, served on whole-grain buns.

Ingredients
  • 1 cup cooked Pima Tepary beans
  • 1/2 cup rolled oats
  • 1/4 onion, finely chopped
  • 1 tsp garlic powder
  • 1 tsp cumin
  • Salt and pepper to taste
  • Whole-grain buns
Instructions
  1. 1. In a bowl, mash the cooked Pima Tepary beans and mix in oats, onion, garlic powder, cumin, salt, and pepper.
  2. 2. Form the mixture into patties and cook on a skillet over medium heat until browned on both sides.
  3. 3. Serve on whole-grain buns with your favorite toppings.

Pima Tepary Bean and Roasted Vegetable Wrap

A wholesome wrap filled with Pima Tepary beans, roasted vegetables, and a tangy yogurt sauce for a nutritious meal on the go.

Ingredients
  • 1 cup cooked Pima Tepary beans
  • 1 cup assorted roasted vegetables (bell peppers, zucchini, eggplant)
  • 1 whole wheat wrap
  • 1/4 cup Greek yogurt
  • 1 tbsp lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix Greek yogurt with lemon juice, salt, and pepper to create the sauce.
  2. 2. Spread the yogurt sauce on the whole wheat wrap, then layer with Pima Tepary beans and roasted vegetables.
  3. 3. Wrap tightly and slice in half to serve.

Frequently Asked Questions (FAQ)

What are the health benefits of Pima Tepary Beans?

Pima Tepary Beans are high in protein and fiber, which can help with weight management and digestive health. They also contain essential vitamins and minerals.

How should I cook Pima Tepary Beans?

Soak the beans overnight, then boil them in fresh water for about 1-2 hours until tender. They can be added to various dishes.

Are Pima Tepary Beans gluten-free?

Yes, Pima Tepary Beans are naturally gluten-free, making them a great option for those with gluten intolerance.

Can I eat Pima Tepary Beans raw?

No, raw beans contain anti-nutritional factors that can cause digestive issues. Always cook them thoroughly.

How do Pima Tepary Beans compare to other beans?

They are higher in protein and fiber compared to many other beans and have a lower glycemic index.

Where can I buy Pima Tepary Beans?

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

How should I store Pima Tepary Beans?

Store dried beans in a cool, dry place in an airtight container. Cooked beans can be refrigerated for up to a week.

What dishes can I make with Pima Tepary Beans?

They can be used in soups, stews, salads, or as a side dish. They pair well with spices and herbs.

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