What Are Tepary Beans? A Look into the Native American Superfood

Tepary beans have been a staple food in the Southwest United States and Mexico for centuries. They are native to the Sonoran desert and have been used by the Tohono O'odham, Pima, Hopi, and other tribes for both food and medicinal purposes. In recent years, tepary beans have gained attention as a superfood due to their high nutritional value and potential health benefits. In this article, we will explore what tepary beans are, their history and significance to Native American culture, their nutritional value, and how to incorporate them into your diet.

The History and Significance of Tepary Beans in Native American Culture

Tepary beans have been a part of Native American culture for over 4,000 years. They were first domesticated by the Tohono O'odham people in what is now Arizona and have since spread throughout the Southwest and northern Mexico. The beans are highly valued by Native American communities because they are drought-resistant and can thrive in arid conditions. They are also an important source of protein and nutrients in a region where fresh produce is not always readily available.

For many Native American communities, tepary beans are more than just a food source - they are a symbol of resilience and cultural identity. The beans are often used in traditional ceremonies and celebrations and are considered a sacred crop. In fact, the Tohono O'odham people refer to them as "bau" which means "seeds that are eaten" in their language.

The Nutritional Value of Tepary Beans

Tepary beans are a nutritional powerhouse. They are low in fat and sodium and high in fiber, protein, and complex carbohydrates. A one-cup serving of cooked tepary beans contains:

• 184 calories
• 0.6 grams of fat
• 35 grams of carbohydrates
• 14 grams of fiber
• 10 grams of protein

In addition, tepary beans are a good source of iron, calcium, magnesium, and potassium. They are also rich in antioxidants, which can help protect against chronic diseases such as cancer and heart disease.

How to Incorporate Tepary Beans into Your Diet

If you are interested in trying tepary beans, there are many ways to incorporate them into your diet. They have a slightly nutty flavor and a firm texture, similar to pinto beans. Here are some ideas:

• Use them as a substitute for any recipe that calls for beans or legumes.
• Add them to soups, stews, and chili.
• Serve them as a side dish, seasoned with herbs and spices.
• Puree them into a dip or spread.
• Add them to salads or grain bowls for extra protein and fiber.

When cooking tepary beans, it's important to note that they take longer to cook than most other beans. They need to be soaked overnight and simmered for at least two hours before they are tender. However, the extra time and effort are worth it for the delicious and nutritious result.

Tepary beans in a bowl.

Tepary beans are a fascinating and delicious food with a rich history and cultural significance. They are a nutritious and sustainable option for those looking to diversify their diets and support indigenous communities. With their unique flavor and wide range of culinary applications, tepary beans are a superfood worth exploring.

Native American cuisine, superfoods, healthy eating, sustainability