Discover Tepary Beans: A Nutritious Native American Staple for Thanksgiving
Thanksgiving and Tepary Beans
Thanksgiving is a time to reflect on our food history. Tepary beans, native to the Sonoran Desert, have been cultivated for over 4,000 years. They are important to Indigenous cultures, including the Tohono O’odham and Pima tribes in Arizona and New Mexico.
Tepary beans are small, resilient, and thrive in high temperatures and low water. They need much less water than common beans and offer vital nutrients. These beans are rich in protein, calcium, iron, and fiber. They can help manage diabetes and heart disease.
Tepary beans are now available in stores, thanks to nonprofit seed savers and efforts to reconnect Native farmers with their lands. They come in various colors, with white, brown, and black being the most common.
Recipe: Sonoran Tepary Dip
Yield: About 2 1/2 cups
Ingredients:
- 1 cup tepary beans
- 2 cloves garlic, chopped
- 1 small jalapeño or Anaheim pepper, seeded and diced
- ¼ cup fresh lime juice
- 1 teaspoon ground cumin
- ¼ teaspoon chili powder (to taste)
- Coarse salt and freshly ground pepper (to taste)
- 1 small yellow onion, chopped
- 1 cup chopped cilantro leaves
- 2 to 3 tablespoons extra virgin olive oil
- Pine nuts for garnish
Instructions:
- Soak tepary beans in water for 12 to 24 hours.
- Drain and rinse beans. Cook in fresh water until tender, 2 to 4 hours.
- In a bowl, combine cooked beans, garlic, pepper, lime juice, cumin, chili powder, salt, and pepper.
- Mash the mixture until it forms a rough paste. Add water if needed.
- Stir in onion and cilantro.
- Transfer to a serving bowl, garnish with olive oil and pine nuts.
- Store leftovers in the fridge for up to three days.
Tepary beans make a delicious, nutritious addition to any meal. Enjoy this dip at your Thanksgiving feast and appreciate this unique part of our food history.