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desert bean.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

sangri

Recipes with desert bean + Add to pantry

SERVING

CALORIES

345

PROTEIN

21g

CARBS

62g

FAT

1.2g

FIBER

16g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories345kcal—

Protein21g42%

Carbohydrates62g23%

Fiber16g57%

Sugar2.5g5%

Total fat1.2g2%

Saturated fat0.20g1%

Trans fat0g—

Cholesterol0mg0%

Water10g—

MINERALS

Sodium12mg1%

Potassium1100mg23%

Calcium140mg11%

Iron6.5mg36%

Magnesium170mg40%

Phosphorus400mg32%

Zinc3.5mg32%

Copper0.80mg89%

Manganese1.5mg65%

Selenium12µg22%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.20mg1%

Vitamin K5.0µg4%

Thiamin (B1)0.60mg50%

Riboflavin (B2)0.20mg15%

Niacin (B3)2.0mg13%

Pantothenic acid (B5)0.80mg16%

Vitamin B60.40mg24%

Folate (B9)350µg88%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup170g

1 tablespoon10.6g

1 teaspoon3.5g

1 ml0.7g

1 liter708.3g

HEALTH BENEFITS

Why eat it.

✓Exceptionally high in soluble fiber, which helps regulate blood sugar levels and makes it beneficial for managing diabetes.
✓Promotes digestive health and satiety due to its high fiber content, aiding in weight management.
✓Good source of plant-based protein and essential minerals such as iron, calcium, magnesium, and potassium.
✓Has a low glycemic index, preventing sharp spikes in blood glucose after consumption.

COOKING TIPS

In the kitchen.

1Due to their density, desert beans require a longer soaking time (at least 8 hours or overnight) and a longer cooking time compared to common beans.
2They have a nutty, slightly sweet flavor and a creamy texture, making them ideal for stews, soups, chili, and traditional dishes like refried beans.
3Desert beans hold their shape well after cooking, which makes them excellent for use in salads and side dishes.
4For a faster cooking method, use a pressure cooker, which can reduce the cooking time to about 30-40 minutes after soaking.

STORAGE

Keep it fresh.

Store dried desert beans (like Tepary beans) in an airtight container in a cool, dark, and dry place for up to two years.
Once cooked, store in a sealed container in the refrigerator for up to 5 days or freeze for up to 6 months.

FAQ

Frequently asked questions.

Is desert bean healthy?

Yes, desert bean is highly nutritious. It's exceptionally rich in soluble fiber, plant-based protein, and essential minerals like iron, calcium, magnesium, and potassium. These properties make it beneficial for digestive health, blood sugar regulation, and overall well-being.

What are the nutritional benefits of desert bean?

Desert beans are packed with nutrients, offering 21g of protein and 62g of carbs per 100g, with very low fat (1.2g). Its high soluble fiber content aids in regulating blood sugar and promoting satiety, while essential minerals support bone health, energy, and electrolyte balance.

Is desert bean good for weight loss?

Yes, desert bean can be beneficial for weight loss. Its high fiber content promotes satiety, helping you feel full longer and reducing overall calorie intake. The significant protein content also contributes to muscle maintenance and a feeling of fullness.

Is desert bean suitable for diabetics?

Absolutely. Desert bean is exceptionally beneficial for diabetics due to its high soluble fiber content and low glycemic index. It helps regulate blood sugar levels, preventing sharp spikes after meals, and can be a valuable part of a diabetes-friendly diet.

Is desert bean vegan and gluten-free?

Yes, as a legume, desert bean is naturally vegan, making it an excellent plant-based protein source. It is also naturally gluten-free, suitable for individuals with celiac disease or gluten sensitivity.

How do you cook desert beans?

Like most dried beans, desert beans require soaking before cooking. Soak them overnight, then drain and rinse. Cook by boiling or simmering until tender, which can take 45-90 minutes depending on freshness. They can also be cooked in a pressure cooker to reduce time.

What does desert bean taste like and how can it be used?

Desert beans likely have an earthy, slightly nutty flavor, typical of many legumes. They can be used in a variety of dishes such as stews, soups, salads, chili, or mashed into dips and spreads. Their robust texture holds up well in slow-cooked meals.

How should I store desert beans?

Dried desert beans should be stored in an airtight container in a cool, dark, and dry place. Properly stored, they can last for several years, though their cooking time may increase with age. Cooked beans can be refrigerated for 3-5 days or frozen for several months.

Is desert bean a good source of protein?

Yes, desert bean is an excellent source of plant-based protein, providing 21g per 100g. This makes it a valuable food for vegetarians, vegans, and anyone looking to increase their protein intake for muscle health and satiety.

Does desert bean have a low glycemic index?

Yes, desert bean has a low glycemic index. This means it causes a slower and more gradual rise in blood glucose levels compared to high GI foods, which is beneficial for sustained energy and blood sugar management, especially for individuals managing diabetes.

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