Peruvian Beans Recipe (AKA Canary, Peru, or Peruano Beans)


Learn how to cook Peruvian beans! Peruvian beans are known by many names, such as Peru beans, Peruano beans, and canary beans. Get the scoop on this high fiber legume, including Peruvian beans recipes, nutrition information, where to buy, and more. It’s easy to make beans Peruano that fit a variety of special diets, including vegan and gluten free. You’ll love this smooth and creamy bean that’s full of flavor.

recipe for peru beans
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🤔 What are Peruvian beans called?

Here are other names for Peruvian beans:

  • Canary Beans
  • Frijol Canario
  • Peruano Beans
  • Peru Beans
  • Mayocoba Beans
  • Maicoba Beans
  • Mexican Yellow Beans

Whatever you prefer to call them, these protein-packed legumes are inexpensive and delicious!

dry peru beans

Peruvian beans vs pinto beans- what’s the difference?

What’s the difference between pinto beans and Peruvian beans? Canary beans look a lot like pinto beans after cooking, but they are not the same thing. Peruvian beans are more mild and softer than pinto beans.

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Also, dried pinto beans look different than dried Peruvian beans. Dried pinto beans are pink to reddish-brown in color. Dried Peruvian beans are pale yellow, ivory, or tan.

peru beans

You can substitute pinto beans for Peruvian beans in recipes. Some white beans, such as cannellini beans and great northern beans, also work as substitutes for canary beans. Black beans are another alternative to Peruano beans, if you don’t mind the change in color.

🔪 Peruvian Beans Recipes

Cooking Peruano beans is easier than you might think! I’ve got several options for Peruvian bean recipes below. You’ll learn how to make Peruano beans:

  • Cooked from dry in the Instant Pot
  • Into refried beans
  • Into Peruvian tacu tacu, a Peruvian beans and rice dish

🔥 Instant Pot Peruvian Beans Recipe

Here are the step-by-step directions for cooking Peruvian beans in the Instant Pot:

  1. Rinse dried beans in a colander. Pick through them and remove pebbles and small rocks.
  1. Place one cup dried beans and 3 cups chicken broth in the Instant Pot. (Use vegetable broth to keep it vegan.) Pressure cook on high pressure for 60 minutes. (I use the “beans/chili” setting.) Quick release the pressure.
  1. After the pressure is released, drain the canary beans. Now they are ready to use in recipes.

We’re using unsoaked beans in this recipe. Skipping an overnight soak saves time, though the beans will take a little longer to cook.

dried peru beans

You may want to soak the beans first and discard the water if you tend to experience digestive discomfort (such as gas or cramping) with beans.

Some Instant Pot Peruvian bean recipes only have you pressure cook the beans for 30-40 minutes. I found this wasn’t long enough to get the beans buttery and easy to mash. Hard water and old beans are two factors that can lead to longer cooking times.

If you’re making the refried Peruvian beans below, it’s best to get the beans a little mushy vs too firm. The one hour pressure cooking time should be sufficient for most dried beans.

Cooking beans in broth adds more flavor. It also adds salt and other seasonings to the beans (depending on the broth you use). Yes, you can cook dried beans in water, but using broth is better.

🌮 Peruano Beans Recipe

Now that you have cooked Peruvian beans, you can use them in recipes! You’ll need 1¾ cups cooked beans to make these refried beans. You can either use one drained can of canary beans, or measure out beans that were cooked from dry.

how to prepare peru beans

Here are the instructions for easy refried beans. (Get a printable recipe card at the bottom of the post.) If you want a more authentic Peruano bean recipe, check out the recipe for tacu tacu in the next section!

  1. Heat 1 tablespoon olive oil or lard in a cast iron skillet. Add 1 minced clove of garlic and cook for about 10 seconds over medium heat on the stove top.
peru beans recipe ingredients
  1. Add beans and ½ teaspoon each of cumin, chili powder, and onion powder. Add salt to taste. Smash the beans with a potato masher, thinning with ¼ cup broth and 1 teaspoon lime juice to give them a creamy texture.
  1. You can make the refried beans as chunky or smooth as you like. I like to leave the beans a little chunky. For a smooth bean dip, whir the mixture in a food processor.
  1. This canary beans recipe is delicious in tacos, burritos, wraps, taquitos, and quesadillas.
peru beans recipes

🍚 Peruvian Beans and Rice (Tacu Tacu)

Here’s how to make Peruvian beans on the stove. This is a recipe for tacu tacu, a Peruvian beans and rice recipe. It is courtesy of my package of Peru Chef beans, and serves 6.

How to Boil Peruvian Beans

  1. Soak 3 cups of dry beans overnight.
  1. Drain the water, and simmer in unsalted water with 300g diced pork fat or bacon until soft. (The cooking time can vary based on the age of the beans and hardness of your water.)

How to Make Peruvian Tacu Tacu

  1. Drain the beans and mash into a coarse puree with a wooden spoon. Let them cool.
  1. Heat some oil in a large pot or skillet and add 2 finely chopped onions, 2 teaspoons garlic paste, and 2 teaspoons aji amarillo paste (AKA yellow pepper paste). Cook until the onion is soft.
  1. Add the mashed beans and 2 cups of cooked rice to the skillet. Mix well. Cook, stirring often, until golden. Remove from the heat.
  1. Take a portion of the rice and beans mixture with clean hands and form it into a tamale shape. Cover it with bread crumbs or crushed crackers.
  1. Heat oil in a skillet. Place the coated bean mixture in the hot oil, and fry, turning constantly, to avoid sticking. Repeat with the rest of the batch.

Tacu tacu Peruano is a great way to use leftover beans and rice up and make something delish.

🌯 How to Serve Canary Beans

Use canary beans in soup, stews, casseroles, or as vegan protein in tacos and wraps. This bean is also tasty cooked with chorizo or ham, and served over rice or quinoa.

I like to serve these refried beans on tortillas with avocado, lime wedges, salsa, and sour cream. Shredded cheese, jalapeno, chopped serrano pepper, or cilantro would also be great here.

recipe using peru beans

Tacu tacu is often served with an onion relish called salsa criolla. You may also see it served with fried plantains and a fried egg. It may also be served with steak.

🌡️ How long do Peruvian beans last?

Cooked Peruvian beans last up to 3-4 days in the fridge in an airtight container. Bean leftovers also freeze well, and many recipes with Peruvian beans can be frozen too. Store them in a freezer bag or freezer safe airtight container.

Unopened cans of canary beans or packages of dried beans can last indefinitely in the pantry. They should be kept in a cool, dry place that is free of moisture. They’re a great food to keep on hand in case of emergencies.

⭐ Peruvian Beans Nutrition

What are the Peruvian beans benefits? Here are the nutrition facts for Peruvian beans (per Cronometer for ½ cup cooked Goya canned beans):

  • Calories: 120
  • Carbohydrates: 20 grams
  • Fiber: 10 grams
  • Fat: 0.5 grams
  • Saturated fat: 0 grams
  • Cholesterol: 0 mg
  • Protein: 8 grams
  • Calcium: 4% DV
  • Iron: 10% DV
  • Potassium: 8% DV

Peruvian beans are a good source of iron and they provide lean protein. They’re quite rich in fiber and provide more calories from carbs than from protein. Peruvian beans are not a keto or low carb food, but they are naturally vegan and gluten free.

🗒️ Peruvian Beans Calories

Peruvian beans provide 120 calories, 10 grams net carbohydrates, and 8 grams protein per ½ cup cooked. (Find the nutrition information for the Peruvian bean recipe in the recipe card below.)

💭 Expert Tips from a Dietitian

This is a level 3 recipe (weight maintenance and active lifestyles). Are Peruvian beans healthy? Peru beans are a lean protein that’s rich in fiber and a good source of iron. They are a healthy choice by most general nutrition standards.

The type of iron in Peruvian beans is non-heme iron. This is a type of iron that is less readily absorbed by the body than the heme iron in meat.

To help increase the amount of iron your body can use from this food, serve it with foods rich in vitamin C. Fresh salsa or fresh avocado are two options.

refried beans peruvian beans

The reason I gave Peru beans the bump to level 3 is because of how they are usually served. I often see canary beans either fried in tacu tacu, or served on white flour tortillas piled with high fat cheese, guacamole, etc. These are both high calorie ways to enjoy this lean bean.

The oils used in frying contain 120 calories per tablespoon. That’s as much as ½ cup of the beans! The oils absorbed during frying can really pack a lot of calories into your meal.

To create a weight loss friendly recipe with Peru beans, I’d serve them in a broth-based soup. Another option is to use them as vegetarian protein in a salad with low-calorie dressing. Both of these options can work well for volume eaters.

Beans can be a great choice as an alternative protein source for picky eaters who won’t accept meat. They tend to have a much milder flavor than beef and fish that some find more palatable.

Beans are also my top pick for whole food plant-based protein. If you haven’t tried canary beans yet, I hope this recipe inspires you to do so.

FAQs

Who sells Peruvian beans?

You can find dried and canned Peruvian beans at many major US grocery stores (look for Goya brand). You will also find them in Latino food markets in your area. If you can’t find Peruvian beans near you, buy them on Amazon here.

Are Peruvian beans keto friendly?

Peruvian beans are not a very low carb food, and not appropriate for keto diets.

Are Peruvian beans good for diabetics?

The answer to this question depends on the method you’re using to successfully control blood sugar in diabetes. Small portions of Peruvian beans can fit in if you’re using the diabetic exchange system. On the other hand, Peruvian beans aren’t a great choice for very low carb diets.

How to cook Peruvian beans in a slow cooker?

For slow cooker Peruvian beans, put the beans and water in a slow cooker in the morning, and set on low. By dinnertime, they should be soft and creamy, ready to use in your favorite recipes.

Do Peruvian beans cause gas?

It’s a good idea to go slowly with beans if you normally don’t eat many fiber-rich foods. Beans, including Peruvian beans, contain raffinose, which can cause gas and bloating in some people. Soaking the beans and discarding the soak water before cooking may help reduce the raffinose.

👩🏻‍🍳 More Beans Recipes

Here are some other recipes using beans:

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The Disclaimer…

All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.

The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be wildly inaccurate, so please don’t sweat the numbers too much.

For more information on how the three recipe levels may help with a weight management goal, refer to my overnight oats no sugar post. Let’s get cooking!

📖 Recipe

Like this recipe?Leave a rating by clicking the ⭐ below!

peru beans recipe

Peruvian Beans Recipe (AKA Canary, Peru, or Peruano Beans)

Summer Yule

Learn how to cook Peruvian beans! Peruvian beans are known by many names, such as Peru beans, Peruano beans, Mayocoba, and canary beans.

Cook Time 1 hr 10 mins

Total Time 1 hr 10 mins

Course Dinner

Cuisine Peruvian

Servings 2

Calories 389 kcal

Ingredients

  • 1 cup Peruvian beans (dry)
  • cups broth (chicken or vegetable, divided)
  • 1 tablespoon olive oil (lard may also be used)
  • 1 clove garlic, minced
  • ½ teaspoon cumin
  • ½ teaspoon chili powder
  • ½ teaspoon onion powder
  • salt, to taste
  • 1 teaspoon lime juice
  • tortillas, avocado, salsa, sour cream, lime wedges (optional, for serving)

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Instructions

Cooking Peruvian Beans:

  • Rinse dried beans in a colander. Pick through them and remove pebbles and small rocks. 

  • Place dried beans and 3 cups broth in the Instant Pot. Pressure cook on high pressure for 60 minutes. (I use the “beans/chili” setting.) Quick release the pressure. 

  • After the pressure is released, drain the canary beans. Now they are ready to use in recipes. 

Peruvian Beans Recipe:

  • Heat olive oil in a cast iron skillet. Add garlic and cook for about 10 seconds over medium heat on the stove top.

  • Measure out 1¾ cups cooked beans, or use a drained 15 ounce can of beans.

  • Add beans and cumin, chili powder, and onion powder. Add salt to taste. Smash the beans with a potato masher, thinning with ¼ cup broth and 1 teaspoon lime juice to give them a creamy texture. 

  • You can make the refried beans as chunky or smooth as you like. I like to leave the beans a little chunky. Serve with tortillas, avocado, salsa, sour cream, and lime wedges, if desired.

Notes

This is a level 3 recipe (weight maintenance and active lifestyles). Are Peruvian beans healthy? Peru beans are a lean protein that’s rich in fiber and a good source of iron. They are a healthy choice by most general nutrition standards.
The type of iron in Peruvian beans is non-heme iron. This is a type of iron that is less readily absorbed by the body than the heme iron in meat. 
To help increase the amount of iron your body can use from this food, serve it with foods rich in vitamin C. Fresh salsa or fresh avocado are two options.
The reason I gave Peru beans the bump to level 3 is because of how they are usually served. I often see canary beans either fried in tacu tacu, or served on a white flour tortilla piled with high fat cheese, guacamole, etc. These are both high calorie ways to enjoy this lean bean.
The oils used in frying contain 120 calories per tablespoon. That’s as much as ½ cup of the beans! The oils absorbed during frying can really pack a lot of calories into your meal.
To create a weight loss friendly recipe with Peru beans, I’d serve them in a broth-based soup. Another option is to use them as vegetarian protein in a salad with low-calorie dressing. Both of these options can work well for volume eaters.
Beans can be a great choice as an alternative protein source for picky eaters who won’t accept meat. They tend to have a mild taste compared to beef and fish that some find more palatable. 
Beans are also my top pick for whole food plant based protein. If you haven’t tried canary beans yet, I hope this recipe inspires you to do so.
 
Nutrition information is for one serving of refried beans without tortillas or toppings.

Nutrition

Calories: 389kcalCarbohydrates: 57.8gProtein: 22.3gFat: 9.1gSaturated Fat: 1gFiber: 28.4gVitamin A: 13.3% DVVitamin C: 2% DVCalcium: 11.6% DVIron: 32.4% DV

Keywords Canary beans, canary beans recipe, canary beans recipes, Peru beans, Peru beans recipe, Peruano beans, Peruano beans recipe, Peruvian beans, Peruvian beans recipe, Peruvian beans recipes

peru beans recipe





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