Black Beans and Pinto Beans: Can One Substitute for the Other?
Ever wonder what the difference between black and pinto beans could be (besides their appearance)? How does their nutrition content vary? Do they have different flavor profiles? Is one better than another in a particular recipe? All good questions.
Alison, of www.keepingthepeas.com, is a bean expert and shares all she knows about these two beans so that you can make an informed decision when you prepare your next bean-oriented recipe.
Nutrition-wise, both beans are very nutritious. They’re high in protein, fiber, vitamins, and minerals while low in calories and fat. But their nutrition profile varies slightly. Both black and pinto beans have similar calorie and fat counts, protein, and fiber. The main differences between the two are in the vitamins and minerals they provide. Pinto beans have a slightly higher amount of calcium, folate, and potassium. And black beans have a slightly higher amount of magnesium.
When it comes to their flavor profiles, there is a distinct difference. Black Beans are small and have a dense bite and a strong flavor. Pinto Beans are larger. They’re tan with speckles of brown and are softer in texture. They have a nutty, earthy, creamy flavor, that is milder than black beans.
While each bean is available canned, both taste much better when made from their dried state. Makes sense, right? You’ll have a fresher product with a brighter flavor.
All the pros say that even though you can do a quick cook by boiling them for an hour before actually preparing your recipe, the very best practice is to soak them overnight. Besides softening them and an overnight soak helps them cook quicker, reduces their sugars, and removes their phytates (the cause of all the gas that ingested beans promote).
There’s a consensus amongst professional chefs that for the best, creamiest, most flavorful beans, season your bean-soaking water with one tablespoon of kosher salt per quart (about 15 grams per liter), rinse the beans with fresh water before cooking, then add a pinch of salt to the cooking water as well.
When it comes to uses, black beans are most often the choice for Latin American cuisine (in Brazil, Cuba, Costa Rica, Nicaragua, Venezuela, and the Dominican Republic). And this is the bean most often prepared with Cajun spices and simmered with onions.
Creamy pinto beans are the bean most often used in Mexican recipes. They’re the preferred bean for refried beans, burrito fillings, and as a bean dip. They’re a favorite companion to Spanish rice, as well.
The bottom line to this bean banter? While recipes will usually tell you which bean to use for which recipe, if you ever need to substitute one bean for another, just keep the outcome in mind. If you want a dish that will hold up well against other ingredients and maintain its shape and texture, then the black bean is best. However, if you’re looking for a creamy mild flavored bean that is easy to spread, then opt for pinto beans.
Alison, of www.keepingthepeas.com, is a bean expert and shares all she knows about these two beans so that you can make an informed decision when you prepare your next bean-oriented recipe.
Nutrition-wise, both beans are very nutritious. They’re high in protein, fiber, vitamins, and minerals while low in calories and fat. But their nutrition profile varies slightly. Both black and pinto beans have similar calorie and fat counts, protein, and fiber. The main differences between the two are in the vitamins and minerals they provide. Pinto beans have a slightly higher amount of calcium, folate, and potassium. And black beans have a slightly higher amount of magnesium.
When it comes to their flavor profiles, there is a distinct difference. Black Beans are small and have a dense bite and a strong flavor. Pinto Beans are larger. They’re tan with speckles of brown and are softer in texture. They have a nutty, earthy, creamy flavor, that is milder than black beans.
While each bean is available canned, both taste much better when made from their dried state. Makes sense, right? You’ll have a fresher product with a brighter flavor.
All the pros say that even though you can do a quick cook by boiling them for an hour before actually preparing your recipe, the very best practice is to soak them overnight. Besides softening them and an overnight soak helps them cook quicker, reduces their sugars, and removes their phytates (the cause of all the gas that ingested beans promote).
There’s a consensus amongst professional chefs that for the best, creamiest, most flavorful beans, season your bean-soaking water with one tablespoon of kosher salt per quart (about 15 grams per liter), rinse the beans with fresh water before cooking, then add a pinch of salt to the cooking water as well.
When it comes to uses, black beans are most often the choice for Latin American cuisine (in Brazil, Cuba, Costa Rica, Nicaragua, Venezuela, and the Dominican Republic). And this is the bean most often prepared with Cajun spices and simmered with onions.
Creamy pinto beans are the bean most often used in Mexican recipes. They’re the preferred bean for refried beans, burrito fillings, and as a bean dip. They’re a favorite companion to Spanish rice, as well.
The bottom line to this bean banter? While recipes will usually tell you which bean to use for which recipe, if you ever need to substitute one bean for another, just keep the outcome in mind. If you want a dish that will hold up well against other ingredients and maintain its shape and texture, then the black bean is best. However, if you’re looking for a creamy mild flavored bean that is easy to spread, then opt for pinto beans.
Alice Osborne
Weekly Newsletter Contributor since 2006
Email the author! alice@dvo.com
