pinto bean and hominy, badufsuki (Hopi)
Category: American Indian/Alaska Native Foods Method: Stew
Nutrition Highlights
Serving Size
Calories
73
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 49 (67.2%) |
| Protein | 13 (17.7%) |
| Fat | 11 (15.2%) |
| Total | 73 (100%) |
Serving: 8 oz [227g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 209 (92.2%) |
| Carbohydrate | 12 (5.4%) |
| Protein | 3.2 (1.4%) |
| Fat | 1.2 (0.5%) |
| Ash | 0.9 (0.4%) |
| Total | 227 (100%) |
Serving: 8 oz [227g]
Benefits
-
High in fiber and protein to help promote fullness and aid digestion
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Rich in iron, magnesium, folate and other nutrients to support overall health and energy levels
-
Good source of antioxidants that may help protect cells from damage
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Contains prebiotic fiber to nourish the gut microbiome and support immune function
-
Low in fat and calories, making it a nutritious choice for weight management
Risks
-
High in carbohydrates and sodium if large portions are consumed
-
May cause gas and bloating in some individuals due to difficulty digesting certain types of fiber and complex sugars in beans
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Contains purines which could trigger gout attacks in susceptible individuals
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High in calories if eaten in large portions without considering overall daily calorie needs
-
May cause an allergic reaction in individuals with a legume allergy
Additional Information
Stew, pinto bean and hominy, badufsuki, is a traditional Hopi dish that offers several nutritional benefits. Pinto beans and hominy are the primary ingredients in this stew, providing a good balance of macronutrients and essential vitamins and minerals.
Pinto beans are an excellent source of plant-based protein, making them an ideal choice for vegetarians and vegans. Protein is essential for building and repairing tissues, supporting the immune system, and maintaining healthy hair, skin, and nails. Additionally, pinto beans are rich in dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels. A single cup of cooked pinto beans contains around 15 grams of fiber, which is approximately half of the recommended daily intake for adults.
Hominy, which is made from dried maize kernels, is a good source of complex carbohydrates. These carbohydrates provide a steady release of energy, making it a suitable choice for individuals looking to sustain their energy levels throughout the day. Hominy is also a good source of B-vitamins, including thiamin and niacin, which are essential for converting food into energy and supporting brain function.
The combination of pinto beans and hominy in badufsuki stew creates a complementary amino acid profile, resulting in a complete protein source. This is especially beneficial for individuals following a vegetarian or vegan diet, as it ensures they receive all the necessary amino acids their bodies need for optimal health.
Moreover, badufsuki stew often includes various vegetables and herbs, such as onions, garlic, tomatoes, and cilantro. These additions not only enhance the flavor but also contribute to the nutritional value of the dish. Onions and garlic, for instance, are rich in antioxidants and have anti-inflammatory properties. Tomatoes provide vitamins A and C, as well as lycopene, a powerful antioxidant that may help reduce the risk of certain types of cancer. Cilantro is a good source of vitamin K and may have detoxifying properties.
While badufsuki stew offers numerous nutritional benefits, there are a few considerations to keep in mind. Firstly, the stew's overall calorie content may vary depending on the cooking method and additional ingredients used. Individuals who are watching their calorie intake should be mindful of portion sizes and the amount of added fats or oils.
Additionally, those with certain dietary restrictions or medical conditions should take note of the ingredients used in the stew. For individuals with gluten intolerance or celiac disease, it is important to ensure that the stew is prepared without any gluten-containing ingredients. Furthermore, individuals with kidney disease or other conditions requiring limited potassium intake should be cautious, as pinto beans and hominy are both relatively high in potassium.
In conclusion, badufsuki stew, consisting of pinto beans, hominy, and various vegetables, is a nutrient-dense dish with several health benefits. It provides a good source of plant-based protein, dietary fiber, and essential vitamins and minerals. However, individuals should be mindful of portion sizes, added fats, and potential dietary restrictions or medical conditions when incorporating this stew into their diet.