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Zero-waste bean cooking: Repurposing pinto bean broth in soups or bread
By hrseditor // 2025-05-16
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  • Pinto beans are the most consumed beans in the U.S. and are packed with protein, fiber and essential nutrients like iron, folate and antioxidants. A half-cup serving provides eight grams of protein and fiber that can support optimal digestion and long-term health.
  • Pinto beans are a great source of plant-based protein and is ideal for vegetarians/vegans when paired with grains.
  • Pinto beans are also versatile and budget-friendly. They are available dried or canned. Pinto beans are gluten-free and easy to use in dishes like tacos, burritos and soups.
  • Reduce food waste with aquafaba. This starchy water from cooked/canned beans can be used to thicken soups or replace eggs in recipes like pinto bean bread or sopa tarasca (Mexican bean soup).
  • Pinto beans are a delicious, sustainable and nutrient-dense food that boosts meals while minimizing waste.
Pinto beans are a humble yet mighty staple in American kitchens. Surprisingly, they are the most popular bean variety consumed in the U.S., according to the U.S. Dry Bean Council. These speckled, creamy legumes are not only a versatile cooking ingredient but also a superfood that packs a serious nutritional punch. Read on to find out more about the health benefits of pinto beans and how to use aquafaba in some recipes. (h/t to EatingWell.com)

Pinto beans: a superfood source of protein

Pinto beans are tan with reddish-brown streaks, hence their name, as "pinto" means "painted" in Spanish. They have a soft, nutty flavor and a creamy texture when cooked, making them a favorite in Mexican and Southwestern dishes like burritos, tacos and refried beans. Available dried or canned, pinto beans are budget-friendly, easy to prepare and naturally gluten-free. They’re also a fantastic source of plant-based protein, making them a go-to for vegetarians and vegans. A half-cup serving of cooked pinto beans (without salt) provides:
  • 123 calories
  • 0.5 gram (g) fat
  • 8 g fiber (20 to 30 percent of your daily needs)
  • 8 g protein
  • 2 milligrams (mg) iron
  • 147 micrograms (mcg) folate (37 percent of your daily needs)
Research published in the journal Nutrients highlights how legumes like pinto beans can support overall well-being. They’re also rich in antioxidants, fiber and essential minerals like magnesium and zinc. Here are some of the health benefits of pinto beans:

Excellent source of plant-based protein

With eight grams of protein per half-cup serving, pinto beans can support good health. While they aren’t a complete protein because they lack some essential amino acids, pairing them with whole grains like rice or cornbread ensures a full amino acid profile.

Packed with antioxidants

Pinto beans contain kaempferol, an antioxidant known to help maintain optimal health.

High in dietary fiber 

The eight grams of fiber that you can get per serving of pinto beans can support healthy digestion and keep you feeling full for longer. Having a naturally low glycemic index also makes pinto beans a smart choice for diabetics. (Related: Prepper essentials: Why bucket food is a game-changer for emergency preparedness.) Unlike refined carbs, pinto beans digest slowly. Their fiber and protein content also makes them a diabetes-friendly food.

Rich in folate

Folate is crucial for red blood cell production and fetal development during pregnancy. Just half a cup of pinto beans provides over a third of the daily recommended intake for folate.

Reducing food waste: Creative uses for pinto bean water (aquafaba)

Instead of pouring out the liquid from canned or cooked pinto beans (called aquafaba), use it to enhance recipes. Aquafaba is starchy water that acts as a natural thickener and even replaces eggs in some dishes.

Pinto bean bread 

This hearty, protein-rich bread uses both beans and aquafaba for extra moisture and nutrients. Ingredients:
  • 1 quart-sized home-canned pinto beans (or one 15-ounce can of store-bought beans)
  • 1 1/2 cups cornmeal
  • 3/4 cup buttermilk
  • 2 eggs, beaten
  • 2 tablespoons granulated sugar (optional)
  • 2 teaspoons sea salt
  • 1 teaspoon baking soda
Instructions:
  1. Preheat the oven to 375 F.
  2. Use a stand mixer to combine all the ingredients until the batter is smooth.
  3. Once the ingredients are mixed, use a handheld potato masher and slightly mash the pinto beans.
  4. Add the bread batter to a greased loaf pan and bake for 45 to 50 minutes. The bread is done when the top browns and you can gently pull the sides of the bread from the pan.
  5. Remove from the loaf pan. Set it down on a cooling rack.
Serving ideas: Serve pinto bread with butter and honey for a sweet and savory snack. You can also serve the bread with soups or salads, or as a side dish for chili.

Sopa tarasca (pinto bean soup with aquafaba)

This traditional Mexican soup uses bean water for a rich, velvety base. Ingredients:
  • 4 cups bean water (pinto bean aquafaba)
  • 1 cup vegetable broth (or chicken or pork broth)
  • 2 tomatoes (or 8 oz canned tomatoes)
  • 2 cloves of garlic
  • half an onion
  • 4 tablespoons bacon grease (or cooking oil)
  • cilantro for garnish
  • salt and pepper
Instructions:
  1. Blend the tomatoes, garlic and onion in a blender or Vitamix until you have a soupy puree. Set the mixture aside.
  2. Place the bacon grease in a soup pot and put the heat on high to melt it. Add the tomato mixture to the bacon grease and stir as it cooks for about five minutes.
  3. Gradually add the bean water to the tomato mixture and bring the soup to a boil. Turn the heat down to medium and cook for another eight minutes, stirring occasionally.
  4. Add the pinto bean broth and let the soup cook for another 10 minutes on low, or until the soup reaches your preferred thickness. Add salt and pepper to taste.
  5. Garnish the soup with cilantro, paprika, shredded cheese or sour cream before serving.
Pinto beans are a nutritional powerhouse, offering protein, fiber and essential nutrients. By using the bean water (aquafaba) in bread and soups, you can also reduce food waste while boosting the flavor of food naturally. Whether in a hearty loaf or a comforting soup, pinto beans prove that healthy eating can be delicious and sustainable.

Where to get lab-verified Organic Pinto Beans

The Health Ranger Store is committed to helping you boost your intake of daily nutrients by providing you with organic food products. That’s why the Health Ranger Store is proud to introduce an assortment of clean, lab-verified and healthy food options such as Organic Pinto Beans. With a myriad of health benefits, pinto beans are also delicious and can be consumed in many forms. They're packed with vitamins and other nutrients like protein, fiber, iron, magnesium and vitamin B6. Low in fat, pinto beans can nourish you but contain no empty calories. Delicious Health Ranger Select Organic Pinto Beans are laboratory verified for cleanliness and are sourced directly from their growers. Enjoy cooked pinto beans as a side dish or in soups and stews. To cook the beans, soak them in two to three inches of cold water for eight to 24 hours. Rinse the beans and add them to a pot with fresh water and spices. Bring the water to a boil, reduce the heat, cover and simmer for two hours. Check for a creamy, tender texture. If the beans aren't tender yet, simmer them again for 15 to 30 more minutes. Remove the beans from the heat once done. Visit Health Ranger Store and Brighteon Store to find more products for your survival stockpile. You can also check out FoodSupply.news for more ideas on how to build a reliable food stockpile before SHTF. Click on this link to learn how to make delicious turmeric coconut curry soup. Watch this clip about the health benefits of Organic Black Beans. This video is from the Health Ranger Store channel on Brighteon.com.

More related stories:

Pantry refresh: How to organize storable foods for easy, nutritious meals. Debunking the TOP 6 MYTHS about emergency food storage. Arsenic in Brown Rice? Here’s how you can keep enjoying this nutritious grain. Prepping tips for beginners: Nutritious emergency foods to stock up on. Sources include: EatingWell.com AFarmGirlInTheMaking.com PioneeringTheSimpleLife.org HealthRangerStore.com 1 HealthRangerStore.com 2 Brighteon.com
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