Tepary beans, Phaseolus acutifolius, are a distinctive legume that has been a dietary staple for thousands of years, particularly among indigenous communities in arid regions. Their ability to thrive in harsh, dry conditions highlights their historical significance as a dependable crop.
Understanding Tepary Beans
Tepary beans are small and come in various colors including white, brown, beige, black, and mottled patterns. Domesticated tepary plants are bushier, growing up to 12 inches tall and 20 inches in diameter. These beans are classified within the Phaseolus genus, distinguishing them from common beans like pinto or kidney beans.
Tepary beans have been cultivated in the Southwestern United States and Mexico for at least 4,000 to 6,000 years. Archaeological evidence points to their domestication in the Tehuacán Valley, Mexico, around 2500 years ago, with findings in Arizona’s Hohokam sites dating back about 1000 years. The Tohono O’odham tribe in the Sonoran Desert has a strong cultural connection to these beans, even having a myth about white tepary beans forming the Milky Way. Their resilience to drought and disease allowed them to flourish in desert and semi-desert environments, maturing quickly and efficiently utilizing water.
Nutritional Value and Health Benefits
Tepary beans are a good source of protein and fiber. They contain approximately 24% protein by dry weight, with a cooked cup providing around 12.31 grams of protein and 170 calories. This makes them a substantial plant-based protein source.
The fiber content is also notable, with a single cooked cup delivering about 13.36 grams, nearly half of the FDA’s recommended daily value. This high fiber content contributes to stable blood sugar levels due to their low glycemic index, making them beneficial for individuals managing diabetes or insulin resistance. The soluble and insoluble fibers also support digestive health, potentially lowering LDL (“bad”) cholesterol and promoting regular bowel movements.
Beyond protein and fiber, tepary beans are rich in essential minerals and vitamins. They provide high levels of copper, folate, manganese, and selenium, meeting over 20% of the daily value for these nutrients in a single serving. They also contain iron, magnesium, zinc, niacin, calcium, phosphorus, potassium, and B vitamins, all contributing to overall health, immune system function, and energy production. Their antioxidant compounds further protect cells from damage.
Cultivation and Culinary Applications
Tepary beans are adapted to arid conditions, making them a sustainable crop in drought-prone regions. They require minimal water and can thrive with less than 16 inches of annual rainfall, often relying on summer monsoon precipitation. Too much water can inhibit bean production, as they are most productive under some drought stress during maturation. This adaptability allows them to produce yields even in water-scarce periods, though ideal conditions lead to larger harvests.
In the kitchen, tepary beans have a distinctive nutty or earthy flavor. White varieties tend to be sweeter, while brown and black varieties have a more robust, earthy taste. These beans are typically shelled and dried before use. Standard cooking methods involve soaking them overnight, then boiling them with 5-6 cups of water per cup of beans for 2-4 hours until tender.
Tepary beans maintain their shape well when cooked, making them suitable for soups, stews, and cold salads. Their creamy texture when pureed allows them to be used in dips and creamy soups. They can also be incorporated into refried beans, casseroles, or chili. Consumers can find these beans from specialized suppliers focused on heirloom and indigenous crops, such as Native Seeds/SEARCH or Ramona Farms.