If you're looking to add some protein and fiber to your diet, look no further than Ranchero beans. One serving of 1/2 cup (130 g) Ranchero beans contains approximately 120 calories, making them a great low-calorie option for those looking to maintain or lose weight.

In addition to being low in calories, Ranchero beans are also packed with essential nutrients. One serving of Ranchero beans contains 7 grams of protein, 6 grams of fiber, and just 0.5 grams of fat. They're also a good source of iron, potassium, and folate.

In this article, we'll explore what Ranchero beans are, their nutritional benefits, ways to incorporate them into your diet, and much more.

What are Ranchero Beans?

Ranchero beans, also known as bayo or Peruvian beans, are a type of common bean that is popular in Mexican and South American cuisine. They are small, oval-shaped beans that are beige in color with red speckles. These versatile beans can be used in a variety of dishes, including soups, stews, salads, and side dishes. They have a smooth texture and a rich, earthy flavor that pairs well with a variety of other ingredients. Ranchero beans are also a great source of nutrition, as they are high in fiber, protein, and other essential nutrients. They are a great choice for vegetarians and vegans, as they provide a good amount of plant-based protein.

Nutritional Information for 1/2 Cup of Ranchero Beans

One serving of 1/2 cup (130 g) Ranchero beans contains approximately 120 calories, 7 grams of protein, 6 grams of fiber, and 0.5 grams of fat. They are also a good source of iron, potassium, and folate. In addition to their nutritional benefits, Ranchero beans are also low in sodium, making them a great option for those watching their salt intake.

What are the Ingredients in Ranchero Beans?

Ranchero beans are made from the beans themselves, along with other ingredients such as tomatoes, onions, and spices. The exact recipe can vary depending on the brand or recipe used, but most Ranchero beans will have a similar flavor profile and nutritional content.

Benefits of Ranchero Beans

Ranchero beans offer a number of health benefits, including improving digestive health due to their high fiber content. They can also help regulate blood sugar levels and promote feelings of fullness and satiety, making them a great option for weight management. In addition, the nutrients in Ranchero beans can help boost energy levels, support a healthy immune system, and promote overall wellness.

Ways to Incorporate Ranchero Beans into Your Diet

There are many delicious ways to add Ranchero beans to your diet. Here are a few ideas to get you started:

• Add them to soups, stews, and chili
• Use them in tacos or burritos
• Add them to salads or grain bowls
• Use them as a topping for baked potatoes or sweet potatoes

With their versatile flavor and texture, the possibilities are endless!

How to Make Your Own Ranchero Beans

While you can easily find canned Ranchero beans at most grocery stores, making your own is simple and cost-effective. Here's a basic recipe to get you started:

• 1 pound Ranchero beans
• 1 onion, diced
• 1 can diced tomatoes
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 6 cups water

1. Rinse the beans and soak them in water overnight. Drain the water the next day.
2. Heat a large pot over medium heat and add the onion. Cook until it is soft and translucent.
3. Add the garlic, cumin, and chili powder and cook for another minute or so.
4. Add the beans, diced tomatoes, and water to the pot. Bring the mixture to a boil, then reduce heat and simmer for 1-2 hours, or until the beans are tender.
5. Serve and enjoy!

Are Ranchero Beans Vegan?

Yes, Ranchero beans are vegan-friendly. They are made from plant-based ingredients and do not contain any animal products or byproducts.

Are Ranchero Beans Gluten-Free?

Yes, Ranchero beans are gluten-free. They do not contain any wheat, barley, or rye, which are the primary sources of gluten in most diets.

Possible Side Effects of Eating Ranchero Beans

While Ranchero beans are generally safe and healthy to eat, they do contain a type of sugar called oligosaccharides that can cause digestive discomfort in some people. If you experience gas, bloating, or other digestive issues after eating Ranchero beans, try soaking them overnight or using an over-the-counter digestive aid to help alleviate symptoms.

Where to Buy Ranchero Beans

You can find Ranchero beans at most major grocery stores, health food stores, and online retailers. Look for them in the international foods section or with other canned beans.