Summer gatherings call for recipes that are easy to share, full of flavor and simple to prepare ahead of time. Ramona Farms Tepary Beans are a delicious addition to warm-weather meals thanks to their rich flavor, versatility and nutritional benefits.
Selected from wild beans growing in the Sonoran Desert and cultivated for at least a thousand years by the Akimel O’odham and Tohono O’odham people, Tepary Beans continue to be grown today on reservation lands along the Gila River using summer rainfall and limited irrigation. Tepary Beans are believed to be the world’s most drought-tolerant bean and are highly valued for their fiber, protein and low glycemic index.
Whether you’re heading to a cookout, picnic or potluck, these recipes are an easy way to enjoy this traditional Indigenous food all summer long.
Before getting started, cook your Ramona Farms Tepary Beans according to package instructions and allow them to cool completely before using them in salads or dips.
Southwest Brown Tepary Bean salad
Ramona Farms Brown Tepary Beans have a savory, slightly nutty flavor and hold their shape well, making them perfect for fresh summer salads.
Ingredients
- 2 cups cooked Brown Tepary Beans
- 1 cup corn
- 1 cup diced tomatoes
- 1/2 cup diced red onion
- 1 diced bell pepper
- 1 avocado, diced
- Juice of 1 lime
- 2 tablespoons olive oil
- Chopped cilantro
- Salt and pepper to taste
Instructions
- Combine the Brown Tepary Beans, corn, tomatoes, onion and bell pepper in a large bowl.
- Add lime juice, olive oil, cilantro, salt and pepper.
- Toss gently to combine.
- Fold in avocado just before serving.
- Serve chilled.
This refreshing salad pairs well with grilled foods and can easily be made ahead of time for summer gatherings.
Smoky White Tepary Bean dip
Creamy and naturally smooth, Ramona Farms White Tepary Beans are ideal for dips and spreads thanks to their sweet yet savory flavor.
Ingredients
- 2 cups cooked White Tepary Beans
- 1 tablespoon olive oil
- 1 clove garlic
- Juice of 1 lime
- 1 teaspoon smoked paprika
- 1/2 teaspoon cumin
- Salt to taste
- Water as needed for blending
Instructions
- Add all ingredients to a food processor or blender.
- Blend until smooth, adding water a little at a time until desired consistency is reached.
- Taste and adjust seasoning as needed.
- Garnish with chili powder, cilantro or diced tomatoes before serving.
Serve with fresh vegetables, crackers or tortilla chips for an easy appetizer.
Black Tepary Bean pasta salad
Ramona Farms Black Tepary Beans have a firm texture and rich, meaty flavor that works well in hearty pasta salads.
Ingredients
- 2 cups cooked pasta
- 1 1/2 cups cooked Black Tepary Beans
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, diced
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Combine pasta, Black Tepary Beans and vegetables in a large bowl.
- In a separate bowl, whisk together olive oil, vinegar and seasonings.
- Pour dressing over pasta mixture and toss to coat evenly.
- Chill before serving.
This simple pasta salad travels well and makes a filling side dish for cookouts and picnics.
The health benefits of Tepary Beans
In addition to their rich history and delicious flavor, Tepary Beans are packed with nutrients that make them a healthy pantry staple. They are high in both fiber and protein, containing more protein than many other bean varieties, which can help you feel fuller longer and support muscle health. The soluble and insoluble fiber in Tepary Beans may help lower LDL, or “bad,” cholesterol while also supporting balanced blood sugar levels.
Tepary Beans are also rich in antioxidants, which help protect the body from damage caused by free radicals. Their fiber content can support healthy digestion and gut health, and because they have a low glycemic index, they are a great addition to balanced meals that provide long-lasting energy.