Sugar beans, or pinto beans, are popular legumes in various cuisines worldwide. They are rich in protein, fibre, and essential nutrients. Here’s some detailed information about sugar beans:

Nutritional Benefits

• Protein: Sugar beans are an excellent source of plant-based protein.
• Fibre: High in dietary fibre, which aids in digestion and helps maintain healthy cholesterol levels.
• Vitamins and Minerals: They contain B vitamins (including folate) and minerals like iron, magnesium, potassium, and phosphorus.
• Low Fat: They are low in fat, making them a heart-healthy choice.

Cooking with Sugar Beans

Sugar beans can be used in a variety of dishes. Here’s a primary method for preparing them:

Ingredients

• 1 cup sugar beans
• 4 cups water
• Salt to taste
• Optional: bay leaf, garlic, onion, or other seasonings

Instructions

1. Soaking: Rinse the beans thoroughly and soak them in water for at least 4-6 hours or overnight. This helps reduce cooking time and improves digestibility.
2. Cooking: Drain the soaked beans and place them in a pot with fresh water. Bring to a boil, then reduce the heat and simmer for about 1-1.5 hours or until the beans are tender.
3. Seasoning: Add salt and any desired seasonings during the last 30 minutes of cooking. This allows the beans to absorb the flavours.

Popular Dishes

• Bean Stew: A hearty stew made with sugar beans, vegetables, and spices.
• Chilli: Sugar beans are common in vegetarian or meat chilli recipes.
• Salads: Cooked sugar beans can be added to salads for extra protein and texture.
• Bean Soup: A warming soup combining beans, broth, vegetables, and herbs.

Storage

• Dry Beans: Store in an airtight container in a cool, dry place. They can last for up to a year.
• Cooked Beans: Store in the refrigerator in a sealed container for up to 5 days or freeze for extended storage.