Types of Beans You Need To Try

Beans and legumes provide a number of nutritional advantages as a source of fiber, essential vitamins and minerals, and vegetable protein. This list includes the most nutritious beans and legume varieties.

Types of Beans 

1. Black-Eyed Peas
2. Cannellini Beans
3. Lentils
4. Chickpeas (Garbanzo Beans)
5. Great Northern Beans
6. Kidney Beans
7. Peas
8. Anasazi
9. Lima Beans
10. Fayot (Flageolet) beans
11. Fava Beans
12. Navy Beans
13. Pinto Beans
14. Red beans
15. Adzuki Beans
16. Soybeans
17. Edamame
18. Cranberry Beans
19. Mung Beans

See More:  A Guide To Types Of Kale And Best Ways To Use Them

Black-Eyed Peas

Black-eyed peas are a traditional southern dish made from dried beans that have been soaked overnight and then boiled until tender. They're often served alongside ham and bacon. Southerners believe that eating black-eyed peas on the first day of the new year brings them good fortune in the upcoming year. They contain folate, an essential nutrient for pregnant women.

How to cook them:

Add them to a pot of boiling water and simmer them until they're tender and plump. If you have a ham bone, throw it in there too. Add your favorite seasonings and even some leafy vegetables for the perfect side dish.

See More:  A Complete Guide To Different Types Of Cooking Methods

Recipes You Should Try:

• Spicy Bean Salsa
• Dave's Georgia Black-Eyed Peas
• New Year Black Eyed Peas
• More Black-Eyed Peas Recipes

Nutritional Information: Per ¼ cup of dried Black-eyed peas

• 170 kcal, 12 g of protein, 0.5 g fat, 30 g carbohydrates, 5 g fiber, 3 g sugar, 55 mg of calcium, 560 mg potassium, 10 mg sodium.

Take Note: Nutritional information is sourced from the USDA FoodData Central and the levels will vary depending on preparation, quantity, brand, and product.

Cannellini Beans

These creamy white beans are one of the more common varieties of dried beans. They're a popular ingredient for soupy pasta dishes, salad dressings, and many Italian dishes. They're easy to cook and can be used for making delicious fritter dishes.

Nutritional profile: Per ½ cup (cooked and salted) — 100 kcal, 7 g of protein, 0.5 g fat, 20 g carbohydrates, 6 g fiber, 0 g sugar, 59.8 mg of calcium, 270 mg potassium, 260 mg sodium.

Lentils

Because lentils turn soft and creamy when cooked (which is why they can be used in soupy dishes), they add a nice texture to soupy dishes. They're good for red lentil soup! Lentil varieties include green, black, and red lentils, and they're all packed with nutrients.

Nutritional profile: Per 1/4 cup of dried lentils

• 100 kcal, 8 g of protein, 0.5 g fat, 23 g carbohydrates, 7 g fiber, 0 g sugar, 20 mg of calcium, 260 mg potassium, 10.2 mg sodium.

Chickpeas (Garbanzo Beans)

Chickpeas (also called garbanzos) come in two types: the larger Kabuli bean is found throughout the Mediterranean region, and the smaller Desi bean is mostly produced in India. They're probably familiar with them since they use them to make hummus.

They have a round shape and firm texture, so they're perfect for salads. They're delicious when eaten straight from the bag. They're not only one of the most versatile legumes, but they're also full of fiber and proteins.

How to cook them:

Simply toss dry chickpea beans with a little extra virgin oil, salt, and spice before baking them in the oven.

Recipes You Should Try:

• Roasted Chickpeas
• Coconut Çurry Chili
• Mediterranean Zucchini and Chickpea Salad
• More Chickpea Recipes

Nutritional profile: Per ½ cup of cooked and salted chickpeas

• 160 kcal, 10 g of protein, 2 g fat, 26 g carbohydrates, 5 g fiber, 1 g sugar, 80 mg of calcium, 310 mg potassium, 290 mg sodium.

Peas

The little, round, green vegetables are indeed beans. A bag of frozen peas is an inexpensive vegetable that’s always useful. They are useful for everything from risotto to soups.

Nutritional profile: Per 1/4 cup of dried peas

• 178 kcal, 11.3 g of protein, 1.9 g fat, 30.3 g carbohydrates, 11 g fiber, 1.5 g sugar, 22.3 mg of calcium, 417.5 mg potassium, 2.45 mg sodium.

Anasazi

As you might have guessed by their names, Anasazi beans are southwestern beans. They're spotted, reddish, and creamy white. They're a bit smaller than pinto beans but they look similar to black beans.

Nutritional Information: Per ¼ cup of dried Anasazi

• 150 kcal, 10 g of protein, 0.5 g fat, 27 g carbohydrates, 9.02 g fiber, 0 g sugar, 59.8 mg of calcium, 340 mg potassium, and 0 mg sodium.

Lima Beans

Lima beans aren't always thought of as something delicious, but they're actually really good for you! They can be white or cream-colored, or they can be green in color. There are two main varieties: the larger, butter or Fordhook bean, and the sweeter, baby lima bean. They have mild, butterscotch flavors and a soft texture that turns into a gooey mess if cooked for too long. They're a great addition to any meal or they can be eaten on their own as a snack. They're full of vitamins and minerals, and contain more potassium than kidney beans!

Nutritional Information: Per 1 cup of cooked Lima Beans

• 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.

Pinto Beans

Pinto beans have a bright orange-pink color and some rusty red specks. Pinto literally means "painted" in English. They're packed full of fiber and protein too. They're perfect for dipping into guacamole, salsa, or bean dip. Or just eating straight out of the pot!

Recipes You Should Try:

• Refried Beans Without the Refry
• Vegetarian Tortilla Stew
• Best-Ever Texas Caviar
• More Pinto Bean Recipes

Nutritional Information: Per ½ cup of cooked, salted Pinto Beans

• 110 kcal, 6.01 g of protein, 0 g fat, 21 g carbohydrates, 8.06 g fiber, 0 g sugar, 62 mg of calcium, 289 mg potassium, 208 mg sodium.

Fayot (Flageolet) beans

Flageolets are small, tender, creamier than limas, and mild in flavor They have a pale yellowish-white color. They're commonly found in French cuisine for salads and soups.

Nutritional Information: Per 1/4 cup of raw fayot

• 180 kcal, 10 g protein, 0.5 g fat, 34 g carbohydrates, 22 g fiber, 1.0 g sugar, 59.8 mg calcium, 800 mg potassium, and 0 mg sodium.

Fava Beans

Broad beans, or fava beans, can be tricky to cook. You need to take them out of their pods and then boil them for several minutes in order to peel the skin off. Don't let that stop you from enjoying them. They're delicious! They have a rich, buttery taste and a soft texture. They're perfect for adding flavor to salads, mashed potatoes, or grilled asparagus.

Recipes You Should Try:

• Jamaican Oxtail with Broad Beans
• Fava Bean Breakfast Spread
• Green Risotto with Fava Beans
• More Fava Bean Recipes

Nutritional Information: Per 1 cup of Fava Beans in pods and raw

• 111 kcal, 10 g of protein, 0.92 g fat, 22.2 g carbohydrates, 9.45 g fiber, 11.6 g sugar, 46.6 mg of calcium, 163 mg potassium, 31.5 mg sodium.

Navy Beans

These beans go by many different aliases: haricot, pearls, white peas, and Boston beans. They're mild flavored and creamy, and absorb the flavors around them just like Great Northern Beans.

They're often used to make baked bean sandwiches or traditional English breakfast dishes. Fiber is also high in these foods and may help reduce some of the signs of metabolic syndrome. Season them with bay leaves, cloves, and fresh herbs.

Nutritional Information: Per 1 cup of cooked, salted Navy Beans

• 296 kcal, 19.7 g of protein, 1.13 g fat, 53.6 g carbohydrates, 13.4 g fiber, 0.734 g sugar, 123 mg of calcium, 755 mg potassium, 880 mg sodium.

Red beans

Red bean pods are small in size, round in appearance, and have characteristic red-colored skins. They're mildly flavored, earthy, slightly sweeter than nuts, and softer than most nuts. Used in Caribbean, Latin, Cuban, and Creole cuisines. It's great for soup, chili, and dishes like red bean stew.

Nutritional Information: Per 1/4 cup of dried red beans

• 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 mg sodium.

Adzuki Beans

These tiny, round red seeds are commonly ground up and mixed into a red bean paste which is then used in desserts like cakes, pastries, and even ice cream! They're delicious and they taste good with a sweet flavor and a starchy interior. You can use them for both savory and sweet applications such as alongside rice and leafy green vegetables. They're packed with protein and high in fiber.

Nutritional Information: Per ¼ cup of dried adzuki

• 162 kcal, 9.78 g of 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.

Edamame

Soybeans are young beans that are usually consumed when they're still inside their pods. Mature soybeans are hard and not edible. They're delicious and nutritious snacks or salads that pack a lot of protein.

Edamame can be boiled, steamed, microwaved, baked, or pan-fried to perfection. Finish them off by sprinkling some sea salts, red peppers, and sesame seeds on top.

Mung Beans

These beans are one of the most consumed types in the world. They are small, round, and green with a white stripe going through them. They have a mild flavor and a starchy texture. They are another plant-based source of protein that is high in antioxidants and fiber.

They come in many forms: dried powder, whole uncooked beans, split beans, bean noodles, and sprouted seeds. They're good for use in soups, and their high fiber content makes them very filling. They can also be mashed and made into fritters for a healthy snack.

These tiny, green beans are tender and mushy when boiled and they're good in soupy dishes and stews, and they pair well with stir-fried and braised foods. Soaking mung beans helps them cook faster. They're packed full of nutrients, containing lots of protein as well as being rich in nutrients such as potassium, magnesium, folate, and vitamin B.

Nutritional Information: Per 1 cup of cooked, salted, sweetened Mung Beans

• 187 kcal, 12.6 g of protein, 0.68 g fat, 34.3 g carbohydrates, 13.7 g fiber, 3.58 g sugar, 48.6 mg of calcium, 477 mg potassium, 347 mg sodium.

Soybeans

Edamame beans are the green, raw form, whereas soybeans are dried and beige in color. Soybean oil is extracted from mature soybean seeds, while edamame is harvested when the beans are still young. Soybeans have many different uses, including making soybean pastes, tofu, and soy flour. They're versatile enough to enjoy on their own too!

How to cook them:

Boil the soybeans and add seasonings and herbs to create a delicious soybean salad. You could add them to quinoa for extra crunch.

Nutritional Information: Per 1 cup of cooked soybeans

• 296 kcal, 31.3 g of protein, 15.4 g fat, 14.4 g carbohydrates, 10.3 g fiber, 5.16 g sugar, 175 mg of calcium, 886 mg potassium, 1.72 mg sodium.

Cranberry Beans

These are some stunning white kidney bean varieties with bright red spots. Cranberries are small red berries that grow on bushes. They're often used for cooking and baking because they add a tart taste to foods. They are often used to flavor soups and stews in Italian cuisine. You can use them in warm dishes such as soups or casseroles or cold dishes such as beans. You can use them instead of other kinds of dried legumes for chili, baked goods, and pasta Fagioli.

Great Northern Beans

This is yet another kind of white bean that is sometimes confused with cannellini or navy ones. Great Northern beans are lighter in color and have a milder taste than their bean cousins. They're ideal for use in soups, stew, or puree because of their light texture. They're also packed full of calcium!

Recipes You Should Try:

• Italian Sausage Soup
• Creamy White Chili
• Vegan Black Bean Quesadillas
• More Great Northern Bean Recipes

Nutritional Information: Per ¼ cup of dried Great Northern beans

• 170 kcal, 11 g of protein, 0.5 g fat, 31 g carbohydrates, 10 g fiber, 1g sugar, 89.8 mg of calcium, 710 mg potassium, 5.1 mg sodium.

Kidney Beans

These beans are known to be bright red outside and white inside. They're mild-tasting and go well with any kind of chili recipe. A fun fact: Kidney beans contain about the same amount of antioxidant power as blueberries. They're also packed full of proteins, healthy fats, and iron. You can cook kidney beans in so many different ways: use them in rice, tacos, curries, or even mashed up into a creamy dip!

Canned kidney beans are often used in chili and are available in convenient cans. They're a medium size beans. Most commonly used red and white kidneys are the most common, but there are also purple, black, and spotted ones.

Nutritional Information: Per 1 cup of cooked, salted, sweetened Kidney Beans

• 215 kcal, 13.4 g of protein, 1.54 g fat, 37.1 g carbohydrates, 11 g fiber, 4.74 g sugar, 87 mg of calcium, 607 mg potassium, 758 mg sodium.

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