How to Cook Peruvian Beans: A Delicious Recipe for Hook’d Up Bar and Grill

Peruvian Beans: A Versatile and Flavorful Legume

Discover the wonders of Peruvian beans, also known as Peru beans, Peruano beans, or canary beans. These high-fiber legumes are not only delicious but also cater to various special diets, including vegan and gluten-free options. At Hook’d Up Bar and Grill, we bring you a smooth and creamy bean that bursts with flavor.

What Are Peruvian Beans Called?

If you’ve ever wondered about the various names for Peruvian beans, here are a few you may come across:

  • Canary Beans
  • Frijol Canario
  • Peruano Beans
  • Peru Beans
  • Mayocoba Beans
  • Maicoba Beans
  • Mexican Yellow Beans

No matter which name you choose to embrace, these protein-packed legumes are both affordable and delightful.

Peruvian Beans vs Pinto Beans: Unraveling the Differences

You might be curious about the distinctions between pinto beans and Peruvian beans. While both may look similar once cooked, they have their own unique characteristics. Peruvian beans are milder and softer in texture than pinto beans. Additionally, dried pinto beans typically have a pink to reddish-brown color, while their Peruvian counterparts come in shades of pale yellow, ivory, or tan.

If you’re unable to find Peruvian beans for your recipe, you can substitute them with pinto beans or even white beans like cannellini or great northern beans. For an exciting twist, you can even experiment with black beans, although they may change the color of your dish.

Delicious Peruvian Beans Recipes

Cooking Peruano beans is much easier than you might expect! Here are a few tantalizing Peruvian bean recipes for you to explore:

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Instant Pot Peruvian Beans Recipe

Let’s start with a straightforward and efficient way to cook Peruvian beans using an Instant Pot:

  1. Rinse one cup of dried beans in a colander, removing any pebbles or small rocks.
  2. Place the rinsed beans and 3 cups of chicken broth (or vegetable broth for a vegan option) into the Instant Pot.
  3. Pressure cook the beans on high pressure for 60 minutes (using the “beans/chili” setting).
  4. Quick release the pressure once cooking is complete.
  5. Drain the canary beans, and they are now ready to be used in your favorite recipes.

While this recipe uses unsoaked beans, which saves time, note that cooking times may be slightly longer. If you experience digestive discomfort with beans, soaking them overnight and discarding the water beforehand may help alleviate any issues. Adjust the cooking time accordingly based on your preference for bean tenderness.

Peruano Beans Recipe: Delicious Refried Beans

Now that you have a batch of cooked Peruvian beans, why not try making some scrumptious refried beans? Here’s a simple recipe:

  1. Heat 1 tablespoon of olive oil or lard in a cast-iron skillet over medium heat.
  2. Add 1 minced clove of garlic and sauté for about 10 seconds.
  3. Add the cooked beans, ½ teaspoon each of cumin, chili powder, and onion powder, and salt to taste.
  4. Use a potato masher to smash the beans, adding ¼ cup of broth and 1 teaspoon of lime juice to achieve a creamy texture.
  5. Adjust the consistency to your liking, leaving the beans slightly chunky or processing them in a food processor for a smoother dip.
  6. Enjoy these flavorful refried beans in tacos, burritos, wraps, taquitos, or quesadillas.

Peruvian Beans and Rice (Tacu Tacu)

For a delightful Peruvian beans and rice dish, try making tacu tacu using the following recipe (serves 6):

How to Boil Peruvian Beans

  1. Soak 3 cups of dry beans overnight.
  2. Drain the water and simmer the beans in unsalted water with 300g of diced pork fat or bacon until soft (cooking times may vary based on bean age and water hardness).

How to Make Peruvian Tacu Tacu

  1. Drain the cooked beans and mash them into a coarse puree using a wooden spoon. Let the mixture cool.
  2. Heat some oil in a large pot or skillet and sauté 2 finely chopped onions, 2 teaspoons of garlic paste, and 2 teaspoons of aji amarillo paste (yellow pepper paste) until the onions are soft.
  3. Add the mashed beans and 2 cups of cooked rice to the skillet, mixing everything well. Cook, stirring occasionally, until golden. Remove from heat.
  4. Shape portions of the rice and bean mixture into tamale-like structures using clean hands and cover them with bread crumbs or crushed crackers.
  5. Heat oil in a skillet and fry the coated bean mixture, turning constantly to prevent sticking. Repeat with the remaining mixture.
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Tacu tacu Peruano is a fantastic way to repurpose leftover beans and rice while creating a delicious and satisfying dish.

How to Serve Canary Beans

Canary beans are incredibly versatile and can be enjoyed in numerous ways. Here are a few ideas to inspire your culinary adventures:

  • Use canary beans in soups, stews, casseroles, or as a vegan protein alternative in tacos and wraps.
  • Combine these flavorful beans with chorizo or ham and serve them over Peruvian rice or quinoa.
  • Create your own unique dish by serving refried beans on tortillas with avocado, lime wedges, salsa, sour cream, shredded cheese, jalapenos, serrano peppers, or cilantro, depending on your preferences.

Tacu tacu is often accompanied by salsa criolla, an onion relish. You may also enjoy it with fried plantains, a fried egg, or alongside a juicy steak.

How Long Do Peruvian Beans Last?

Cooked Peruvian beans can be refrigerated in an airtight container for up to 3-4 days. They also freeze well, making it easy to store leftovers or prepare large batches ahead of time. For extended storage, place them in a freezer bag or container.

Unopened cans of canary beans or packages of dried beans can last indefinitely in a cool, dry pantry. It’s always wise to keep a supply of Peruvian beans on hand for any cooking emergencies.

The Nutritional Benefits of Peruvian Beans

Peruvian beans offer a host of nutritional benefits. Here’s a breakdown of the nutrition facts for Peruvian beans (based on ½ cup cooked Goya canned beans):

  • Calories: 120
  • Carbohydrates: 20 grams
  • Fiber: 10 grams
  • Fat: 0.5 grams
  • Saturated fat: 0 grams
  • Cholesterol: 0 mg
  • Protein: 8 grams
  • Calcium: 4% DV
  • Iron: 10% DV
  • Potassium: 8% DV
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These legumes are an excellent source of iron and provide lean protein. Additionally, their high fiber content makes them a healthy choice. Peruvian beans are naturally vegan and gluten-free, although they are not suitable for a keto or low-carb diet due to their carbohydrate content.

Peruvian Beans Calories: A Tasty and Nutritious Option

A ½ cup serving of cooked Peruvian beans contains approximately 120 calories, 10 grams of net carbohydrates, and 8 grams of protein. These figures may vary depending on the specifics of your recipe. For more detailed information on calories and nutrition, refer to the recipe card below.

Expert Tips from Your Friendly Dietitian

At Hook’d Up Bar and Grill, we prioritize healthy and balanced eating. Here are a few tips to help you make the most of Peruvian beans:

  • Peruvian beans are a great choice for lean protein and fiber, making them a nutritious addition to your diet.
  • To maximize iron absorption, pair Peruvian beans with vitamin C-rich foods, such as fresh salsa or avocado.
  • Be mindful of high-calorie preparations, such as frying in oil. Instead, consider incorporating Peruvian beans into broth-based soups or salads with low-calorie dressings to support weight management goals.
  • Peruvian beans can be an excellent alternative protein source for picky eaters who may not enjoy meat due to their milder flavor.
  • If you haven’t tried Peruvian beans yet, now is the perfect time to give them a chance. They’re an ideal choice for those following a whole food plant-based diet.

FAQs: Answering Your Burning Questions

Have questions about Peruvian beans? Refer to these commonly asked questions for additional guidance.

More Bean Recipes to Delight Your Taste Buds

Looking for more bean-based recipes to try? Here are a few additional ideas:

  • Instant Pot Lima Beans (AKA Butter Beans)
  • Black Bean Curry
  • Air Fryer Chickpeas

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A Final Word

Please keep in mind that all recipes on our website are provided for general informational purposes. It’s essential to consult with a registered dietitian or physician to determine the dietary pattern that suits your specific needs. The nutrition information provided is an estimate and may vary based on the brands and ingredients you use. Calorie information on food labels can be unreliable, so don’t worry too much about the numbers.

For more information on how our recipes cater to different weight management goals, refer to our overnight oats no sugar post. Let’s get cooking!

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