Beans are so popular that they even have an anthem (you know the one). Beans are technically a fruit, so what else should we know? Let’s begin by taking a look at the various types of beans that are available.
Different Varieties of Kidney Beans
Beans come in many varieties.
Phaseolus vulgaris is the scientific name for beans (no surprise that beans became the prevalent term). Beans are one of the world’s most popular foods and a good source of protein. There are many great things about beans because they can be found in many different cuisines and cultures around the world. They’ve got to be applauded for it.
In addition, there are over 400 different kinds to choose from. And that’s just what we’ve determined to be edible. Beans’ best quality is that they can be made into a delicious meal by even the most novice cooks. Beans can be used in a wide variety of dishes, even if you have little or no cooking experience. Aside from the health benefits that come with eating beans, they’re also a good source of fiber, protein and may help prevent disease.
Beans are a type of legume because they grow in pods, and legumes are defined by this (along with lentils, peas, and even peanuts).
Let’s get down to business, then. To get you started, here’s a list of some of the most common beans.
1. Great Northern Beans
White, medium-sized Great Northern beans have a mild flavor. They can be stewed or added to soups because they retain their shape well. As a result, they can be used with a wide range of ingredients because of their ability to absorb flavor.
2. Cannellini Beans
Often referred to as white kidney beans, cannellini beans, which are the largest white bean, are meatier than other white beans. However, they share a mild and nutty taste. They can also be used in soups, stews, and salads and can be roasted. It’s possible you’ve had them in minestrone (red kidney beans are also common).
3. Fava Beans
Fava beans, which can be found fresh at farmer’s markets or in the produce section, are both bitter and sweet. You can cook them in a variety of ways, including stewing, roasting, sautéing, and adding them to pasta. They can also be served as a side dish in cold salads. In order to cook, blanch them (after removing them from their pods) and then proceed with your preferred method of cooking.
Fava beans, or broad beans, are a challenge to work with. Remove them from their pods and then blanch them to remove the skins. But don’t let that stop you from having fun with them. Nut-flavored and buttery in texture, they are sweet and nutty in flavor. They can be used as a salad topper, mashed into dips and spreads, or grilled with asparagus.
At 111 kcal per 1 cup (in pods, raw), it contains 10 grams of protein; 0.92 grams of fat; 22 grams of carbohydrates; 9.45 grams of fiber; 11.6 grams of sugar; 46.6mg of calcium; and 31.5mg salt.
4. Fresh Fayot Beans
Fayot beans, also known as flageolet beans, are small, tender, creamy, and mild in flavor. They range in color from ivory white to pale green. It is common in French cooking to use them in salads, soups, and other flavorful accompaniments.
A quarter cup (raw) provides 180 calories, 10 grams of protein, 0.5 grams of fat, 34 grams of carbohydrates, 22 grams of fiber, 1.0 grams of sugar, 59.8 milligrams of calcium, and 800 milligrams of potassium.
5. Red Beans
Small, oval, and with a ruby-colored skin, red beans are one of the most popular bean varieties. Earthy with notes of caramelized sugars and nutmeg give them a mild flavor, and supple mouth feel. Cajun and Creole cuisine frequently uses this ingredient. Red beans and rice, as well as soup and chili, can be made with it.
It has a nutrient profile of 160 kcal, 10 g protein, 0 g fat, 28 g carbohydrates, 7 g fiber, 1.0 g sugar, 60.1 mg calcium, 513 mg potassium, and 0 g sodium per 1/4 cup (dried).
6. Lima bean
Lima beans, also known as butter beans depending on where you live, are small green beans that resemble seeds in appearance. Gritty, but also creamy and mealy, they have a distinct flavor.
Lima beans have a bad reputation. However, there is a lot to like about them. They come in a variety of hues, including white, yellow, and green. Butter (also known as Fordhook) and baby lima beans are two distinct varieties. When cooked too long, they become mushy and have a mild, buttery flavor that can be overwhelming for some. They go well with just about any soup, but they can also be served as a side dish on their own. More potassium than kidney beans, they’re a nutritional powerhouse.
229 kcal, 14.6 g of protein, 0.69 g fat, 42.4 g carbohydrates, 14 g fiber, 0 g sugar, 52.8 mg of calcium, 730 mg potassium, 5.46 mg sodium per 1 cup cooked.
7. Mung Beans
Small, green beans, mung beans cook down to a soft, mealy consistency. Soups, salads, stir-fries, and casseroles are all good ways to incorporate them. Before cooking mung beans, you’ll typically soak them.
Among their many advantages is a long list of health benefits. There are many examples of this, such as the fact that they’re packed full of protein and nutrients (i.e., potassium, magnesium, and vitamin B).
The world’s most popular type of bean is this one. Their color is green, with a white stripe running through them. These beans are mild in flavor, with a starchy texture. They are a good source of antioxidants and fiber, and they are also a good source of protein from plants.
1 cup of mung beans (cooked, salted, sweetened) contains 187 calories, 12.6 grams of protein, 0.68 grams of fat, 34.3 grams of carbohydrates, 13.7 grams of fiber, 3.58 grams of sugar, 48.6 milligrams of calcium, 477 milligrams of potassium, and 347 milligrams of sodium.
8. Canned Kidney Beans
There is a wide variety of canned kidney beans available for use. A medium to large bean, they have a good amount of flavor and texture. In addition to red and white kidney beans (also known as cannellini beans), you can also find purple white beans, black kidney beans, and even spotted kidney beans if you’re willing to look.
One pack contains 215 kcal, 13.4 g protein, 1.54 g fat, 37.1 g carbohydrates, 11 g fiber, 4.74 g sugar, 87 mg calcium, 607 mg potassium, 758 mg sodium per 1 cup (cooked, salted, sweetened).
9. Navy Beans
Navy beans are another variety of white beans (similar to Great Northern beans but smaller). For a hearty, mealy bean, these aren’t quite up there with Great Northern beans. Mild in flavor, they’re creamy to the touch. White beans and rice, navy bean chowder, and Boston-style baked beans are all popular dishes that use these beans. White beans and rice is a southern classic. They’re also delicious in salads and tossed with pasta.
Haricot beans, pearl haricot beans, white pea beans, and Boston beans are all variations of this bean. These beans, like Great Northern Beans, have a mild flavor and a creamy texture, and they are excellent at absorbing the flavors of the food they are cooked with.
To make baked beans or for traditional English breakfasts, they are commonly used. They are also a good source of fiber, which may help alleviate the symptoms of metabolic syndrome. With bay leaves, garlic, and fresh herbs, you can add a lot of flavor to your food
There are 296 calories in one cup of cooked, salted kale and 1.13 g of fat, 53.6 grams of carbohydrates and 13.4 grams of fiber, 0.737 grams of added sugar, and calcium and potassium concentrations of 755 and 880 mg per serving.
10. Pinto Beans
If you’ve only heard of one type of bean, it’s probably this one. ‘There are many uses for pinto beans, such as making refried beans or chili. They are rich and creamy, with a nutty, earthy flavor. They can be used in a variety of ways.
Orange-pink pinto beans have rust-colored spots. “Painted” is actually a Spanish word. Additionally, they are a great source of fiber and protein. Because of their earthy flavor and silky texture, refried beans are a must-have for any dip or stew.
If you’re looking for a low-calorie snack that’s packed with protein and fiber as well as potassium and sodium—and you’re looking for something that isn’t too salty—then this is the food for you.
Pinto beans have been replaced by black beans, which have a similar flavor and texture. As a substitute for pinto beans, they are almost always an excellent choice. The stove is the best way to cook dried black beans.
Edamame is a popular appetizer at sushi restaurants, and boiled soybeans are known as edamame when served. The hull isn’t edible, but the beans inside are chewy and mildly flavorful, making them ideal for eating on their own or in salads and pasta.
Per 12 cup (cooked, salted): 120 kcal, 8 g of protein, 1 g fat, 21 g carbohydrates, 5.98 g fiber, 0 g sugar, 40.3 mg of calcium, 360 mg potassium, 350 mg sodium.
12. Cranberry Beans
Finally, we have these beautiful cream-colored beans with red speckles to round out the list. Cranberry beans, which are also known as borlotti beans, are creamy in texture and flavor. Minestrone soup is a popular Italian dish in which they feature prominently. Beans can be used in both hot and cold dishes, including stews and bean salads. Other bean varieties such as kidney or pinto can be substituted in dishes such as chili, baked beans, or pasta Fagioli.
In comparison to pinto or black beans, chickpeas are rounder and firmer. Hummus and salads are two of the most common uses for drained chickpeas. Let’s do this for a group meal. Snack on roasted chickpeas as well.
It has 160 calories, 10 grams of protein, 2 grams of fat, and 26 carbohydrates. It also has 5 grams of fiber, 1 gram of sugar, 80 milligrams of calcium, and 310 milligrams of potassium in each half cup.
Soups can benefit greatly from the addition of a creamy, soft texture provided by cooked lentils. In this red lentil soup, I incorporated them. All three varieties of lentils (green, black, and brown) are packed with nutrients.
It has 100 calories per 1/4 cup (dried), 8 grams of protein per serving, 7 grams of fiber per serving, 0 grams of sugar, 20 milligrams of calcium, and 260 milligrams of potassium per serving.
Peas aren’t actually legumes at all. It was all a big hoax, and you’ve been deceived. It’s never a bad idea to keep a bag of frozen peas on hand.
For a quarter cup (dried) of the product: 128 calories, 11.3 grams of protein, 0.95 grams of fat; 30.3 grams of carbohydrate, 11 grams of fiber, 1.5 grams of sugar; 22.3 mg of calcium, 417.5 milligrams of potassium, 2.45 milligrams of sodium.
15. Black-Eyed Peas
Black-eyed peas are heavier and earthier than other beans. They have a firm yet soft texture like chickpeas and white beans.
One-quarter cup (dry): 170 calories; 12 grams of protein; 0.5% fat; 30 grams of carbohydrate; 5 grams of fiber; 3% sugar; 55 milligrams of calcium; 560 milligrams of potassium; 10 milligrams of sodium.
These are red beans in the form of a pod (sometimes even referred to generically as red beans). Like most beans, they have a mild nutty flavor. For those who prefer savory and sweet flavors in their food, mushrooms and sweet potatoes are excellent pairings for these spices.
162 kcal, 9.78 g protein, 0.26 g fat, 31 g carbohydrates, 6.25 g fiber, 2 g sugar, 32.5 mg of calcium, 617.5 mg potassium, 2.46 mg sodium per 14 cups (dried).
In keeping with the name of the bean, Anasazi beans are native to the Southwest, as you might expect. They don’t hold back when it comes to their style. Their color ranges from reddish-brown to pale cream. Pinto beans and black beans are similar in size, but they’re smaller than these beans.
Per 14 cups (dried), you’ll get 150 calories, 10 grams of protein, 0.5 grams of fat, 27 grams of carbohydrates, 9.02 grams of fiber, 0 grams of sugar, 59.8 milligrams of calcium, 340 milligrams of potassium, and 0 milligrams of sodium.
Beans can be stored in a variety of ways. Buying beans in bulk is fine, so go for it. Beans are popular because of their long shelf life.
Red Bean Taste
A red bean paste is a common ingredient in Asian desserts, including Asian cakes, pastries, and even ice cream! This type of bean has a sweet flavor and a starchy core. In addition, they can be used in more savory dishes, such as with rice or greens. They’re packed with protein and fiber, just like other legumes.
Guide to Eating Healthy
Young soybeans, known as edamame, are typically consumed while still in the pod. Instead of hard, mature soybeans, these beans are soft and eatable. These can be served as an appetizer, a snack, or a salad garnish.
It doesn’t matter whether you buy fresh or frozen; they can be cooked in a variety of ways. Just sprinkle some sea salt, red pepper flakes, and sesame seeds on top, and you’re done. Yum! Frozen green beans are transformed into a delectable snack by baking them in a Parmesan cheese crust!
In addition to dried powder, whole uncooked beans and split beans are also available in a variety of forms. Because of their high fiber content, they make a great addition to soups. You can also make fritters out of them by mashing them up.
Kidney beans can be consumed in a variety of ways. You can either cook them with spices, boil them, or eat them mixed with other items of your choice. These beans are essential for human health. Therefore, everyone should have a pocket or two of these beans.