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Speckled Anasazi Beans
Legumes
Nutri-ScoreA

Speckled Anasazi Beans

Phaseolus vulgaris

Clinical Encyclopedia

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

Speckled Anasazi Beans 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.

Speckled Anasazi beans are a variety of common beans known for their unique speckled appearance and rich flavor. They are high in protein and fiber, making them a nutritious addition to various dishes.

Also known as:
Anasazi BeansSpeckled Beans
Scientific NamePhaseolus vulgaris
Region of OriginUnited States
Popular Comparisons:
Speckled Anasazi BeansSpeckled Anasazi BeansVSAcutifolius BeanAcutifolius BeanSpeckled Anasazi BeansSpeckled Anasazi BeansVSAdzuki BeanAdzuki BeanSpeckled Anasazi BeansSpeckled Anasazi BeansVSAdzuki BeansAdzuki BeansSpeckled Anasazi BeansSpeckled Anasazi BeansVSRed Adzuki BeansRed Adzuki BeansSpeckled Anasazi BeansSpeckled Anasazi BeansVSAnasazi BeanAnasazi BeanSpeckled Anasazi BeansSpeckled Anasazi BeansVSAnasazi BeansAnasazi BeansSpeckled Anasazi BeansSpeckled Anasazi BeansVSAppaloosa BeanAppaloosa BeanSpeckled Anasazi BeansSpeckled Anasazi BeansVSBaby Lima BeanBaby Lima BeanSpeckled Anasazi BeansSpeckled Anasazi BeansVSBambara GroundnutBambara GroundnutSpeckled Anasazi BeansSpeckled Anasazi BeansVSBambara GroundnutsBambara Groundnuts

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 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%)
Magnesium45 mg (11%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, which aids in digestion and helps maintain a healthy gut.
✓High protein content supports muscle repair and growth, making them an excellent choice for vegetarians and vegans.
✓Contains essential vitamins and minerals, including iron and magnesium, which are important for overall health.
✓Low glycemic index makes them suitable for blood sugar management.

Possible Risks & Side Effects

!May cause digestive discomfort in some individuals due to high fiber content.
!Raw or undercooked beans can contain toxins; proper cooking is essential.

How to Prepare & Consume

Soak beans overnight to reduce cooking time and improve digestibility. Cook thoroughly to eliminate toxins.

Smart Selection & Storage

How to Select

Choose beans that are firm and free of cracks or blemishes. Look for vibrant colors and avoid any that are shriveled.

How to Store

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

Myths vs Realities

MythBeans cause gas.
RealityWhile beans can cause gas, soaking and cooking them properly can reduce this effect.
MythAll beans are the same nutritionally.
RealityDifferent beans have varying nutrient profiles; speckled Anasazi beans are particularly high in fiber and protein.
MythYou can't eat beans if you have a sensitive stomach.
RealityMany people with sensitive stomachs can enjoy beans when they are properly prepared.

Healthy Recipes

Spicy Anasazi Bean Chili

This hearty chili features speckled Anasazi beans simmered with aromatic spices, fresh vegetables, and a kick of heat, making it a perfect healthy meal.

Ingredients
  • 1 cup speckled Anasazi beans, soaked overnight
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 bell pepper, chopped
  • 1 can diced tomatoes
  • 2 tablespoons chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a pot, heat olive oil over medium heat and sauté onion and garlic until translucent.
  2. 2. Add bell pepper, diced tomatoes, soaked Anasazi beans, chili powder, cumin, salt, and pepper. Stir well.
  3. 3. Cover with water, bring to a boil, then reduce heat and simmer for 1.5 to 2 hours until beans are tender. Garnish with cilantro before serving.

Anasazi Bean Salad with Avocado

A refreshing salad combining speckled Anasazi beans, creamy avocado, and zesty lime dressing, perfect for a light lunch or side dish.

Ingredients
  • 1 cup cooked speckled Anasazi beans
  • 1 ripe avocado, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • Juice of 1 lime
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a large bowl, combine cooked Anasazi beans, avocado, cherry tomatoes, and red onion.
  2. 2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and garnish with cilantro before serving.

Anasazi Bean and Quinoa Bowl

This nutritious bowl features a blend of speckled Anasazi beans and quinoa, topped with roasted vegetables and a tahini dressing.

Ingredients
  • 1 cup cooked speckled Anasazi beans
  • 1 cup cooked quinoa
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • Water to thin dressing
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss zucchini and bell pepper with olive oil, salt, and pepper, then roast for 20 minutes.
  2. 2. In a bowl, combine cooked Anasazi beans and quinoa.
  3. 3. Mix tahini with lemon juice and water to create a dressing. Top the bean and quinoa mixture with roasted vegetables and drizzle with tahini dressing.

Anasazi Bean Tacos

Delicious and healthy tacos filled with seasoned speckled Anasazi beans, topped with fresh salsa and avocado.

Ingredients
  • 1 cup cooked speckled Anasazi beans
  • 1 tablespoon taco seasoning
  • Corn tortillas
  • 1 avocado, sliced
  • 1 cup salsa
  • Fresh cilantro for garnish
Instructions
  1. 1. In a pan, heat cooked Anasazi beans with taco seasoning until warmed through.
  2. 2. Warm corn tortillas in a separate pan or microwave.
  3. 3. Assemble tacos by filling tortillas with seasoned beans, topping with salsa, avocado, and cilantro.

Anasazi Bean Soup with Spinach

A comforting soup made with speckled Anasazi beans, fresh spinach, and herbs, perfect for a nourishing meal.

Ingredients
  • 1 cup speckled Anasazi beans, soaked overnight
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, heat olive oil and sauté onion, carrots, and celery until softened.
  2. 2. Add soaked Anasazi beans and vegetable broth. Bring to a boil, then reduce heat and simmer for 1.5 hours until beans are tender.
  3. 3. Stir in fresh spinach and cook until wilted. Season with salt and pepper before serving.

Anasazi Bean and Sweet Potato Hash

A flavorful hash featuring roasted sweet potatoes and speckled Anasazi beans, perfect for breakfast or brunch.

Ingredients
  • 1 cup cooked speckled Anasazi beans
  • 1 large sweet potato, diced
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • 2 eggs (optional)
Instructions
  1. 1. Preheat the oven to 425°F (220°C). Toss sweet potatoes with olive oil, smoked paprika, salt, and pepper, then roast for 25-30 minutes.
  2. 2. In a skillet, combine roasted sweet potatoes and cooked Anasazi beans, heating through.
  3. 3. If desired, fry or poach eggs and serve on top of the hash.

Anasazi Bean Dip

A creamy and healthy dip made from speckled Anasazi beans, perfect for snacking with veggies or whole-grain crackers.

Ingredients
  • 1 cup cooked speckled Anasazi beans
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • 1 garlic clove
  • Salt and pepper to taste
  • Olive oil for drizzling
Instructions
  1. 1. In a food processor, combine cooked Anasazi beans, tahini, lemon juice, garlic, salt, and pepper. Blend until smooth.
  2. 2. Adjust consistency with water if needed, and drizzle with olive oil before serving.
  3. 3. Serve with fresh veggies or whole-grain crackers.

Anasazi Bean and Kale Stir-Fry

A vibrant stir-fry featuring speckled Anasazi beans, kale, and colorful vegetables, tossed in a light soy sauce.

Ingredients
  • 1 cup cooked speckled Anasazi beans
  • 2 cups kale, chopped
  • 1 bell pepper, sliced
  • 1 carrot, julienned
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame oil
  • Sesame seeds for garnish
Instructions
  1. 1. In a large skillet, heat sesame oil over medium heat. Add bell pepper and carrot, sautéing until tender.
  2. 2. Stir in kale and cooked Anasazi beans, cooking until kale is wilted.
  3. 3. Add soy sauce, toss to combine, and garnish with sesame seeds before serving.

Anasazi Bean and Brown Rice Casserole

A wholesome casserole combining speckled Anasazi beans, brown rice, and a medley of vegetables, baked to perfection.

Ingredients
  • 1 cup cooked speckled Anasazi beans
  • 1 cup cooked brown rice
  • 1 cup mixed vegetables (peas, corn, carrots)
  • 1 cup vegetable broth
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C). In a large bowl, combine cooked Anasazi beans, brown rice, mixed vegetables, vegetable broth, Italian seasoning, salt, and pepper.
  2. 2. Transfer the mixture to a greased baking dish and cover with foil.
  3. 3. Bake for 30-35 minutes, removing the foil for the last 10 minutes to allow the top to brown.

Anasazi Bean and Roasted Beet Salad

A colorful salad featuring roasted beets, speckled Anasazi beans, and a tangy vinaigrette, perfect for a nutritious meal.

Ingredients
  • 1 cup cooked speckled Anasazi beans
  • 2 medium beets, roasted and diced
  • 4 cups mixed greens
  • 1/4 cup feta cheese (optional)
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine mixed greens, cooked Anasazi beans, and roasted beets.
  2. 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and top with feta cheese if desired.

Frequently Asked Questions (FAQ)

What are speckled Anasazi beans?

Speckled Anasazi beans are a type of heirloom bean known for their distinctive speckled skin and rich flavor.

How do I cook speckled Anasazi beans?

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

Are speckled Anasazi beans healthy?

Yes, they are high in protein, fiber, and essential nutrients, making them a healthy food choice.

Can I eat speckled Anasazi beans raw?

No, raw beans contain toxins and should always be cooked before consumption.

How do I store speckled Anasazi beans?

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

What dishes can I make with speckled Anasazi beans?

They can be used in soups, stews, salads, and as a side dish.

Do speckled Anasazi beans have a specific flavor?

Yes, they have a slightly sweet, nutty flavor that enhances various recipes.

Are there any allergens associated with speckled Anasazi beans?

They are generally safe, but individuals with legume allergies should avoid them.

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