OBSERVE 15 NUTRITIOUS BEANS AROUND THE WORLD, YOU MAY NOT HAVE SEEN THEM
Beans are highly nutritious and versatile legumes that have been cultivated for thousands of years. They come in various varieties, each offering a unique nutritional profile.
They are also diverse group of legumes, each with its own unique flavor, texture, and culinary uses.
Organic Adzuki Beans. Photo credit: Forest Whole Foods.
1. Adzuki Beans:
– Small red beans popular in East Asia.
– Used in red bean paste and various recipes.
– Rich in folate and manganese.
Anasazi beans. Photo credit: Gourmetimports.com
2. Anasazi Beans:
– Cream-colored kidney-shaped beans with distinctive red spots.
– Substitutable in recipes calling for pinto beans.
– Often used in Mexican cuisine.
Black beans.
3. Black Beans:
– Popular in Latin American, Cajun, and Creole cuisines.
– Native to South America but now used worldwide.
– Excellent protein source for vegetarians and vegans.
Black-Eyed Peas. Photo credit: Food network.
4. Black-Eyed Peas (beans):
– Legume native to West Africa.
– Staple in southern cooking.
– Traditionally prepared in broth with a ham bone.
Cannellini Beans. Photo credit: The kitchen community.
5. Cannellini Beans:
– White kidney beans.
– Creamy texture, often used in Italian dishes like minestrone soup.
Chickpeas (Garbanzo Beans). Photo credit: momjunction.com
6. Chickpeas (Garbanzo Beans):
– Versatile legumes used in hummus, salads, and curries.
– High in protein and fiber.
Lentils. Photo credit: Healthifyme.com
7. Lentils:
– Small disc-shaped legumes.
– Come in various colors (green, brown, red, black).
– Cook quickly and are rich in protein and iron.
15 types of beans. Photo credit: Only Foods
Mung beans. Photo credit: Healthbenefittimes
8. Mung Beans:
– Small green beans.
– Common in Asian cuisine.
– Sprout easily and are great for salads and stir-fries.
Navy beans. Photo credit: 21food.com
9. Navy Beans:
– Also known as white haricot beans.
– Creamy texture, often used in baked beans and soups.
Pinto beans. Photo credit: Kitchenkneads.
10. Pinto Beans:
– Most popular beans in the United States.
– Used in chili, refried beans, and Mexican dishes.
Soybeans. Photo credit: Healthjade.com
11. Soybeans:
– Also known as edamame when young and green.
– Used for tofu, soy milk, and other soy products.
Split Beans. Photo credit: Remastrades.com
12. Split Peas:
– Halved green peas.
– Commonly used in soups, especially split pea soup.
Red Kidney beans. Photo credit: eatthismuch.com
13. Kidney Beans:
– Red beans.
– Used in chili, salads, and stews.
– High in protein and fiber
Lima beans. Photo credit: cookiesforlove.com
14. Lima Beans:
– Also called butter beans.
– Creamy texture, often used in succotash and casseroles.
Fava beans. Photo credit: Walmart.
15. Fava Beans:
– Broad beans.
– Used in Mediterranean cuisine.
– Featured in dishes like ful medames.
Nutritional Content:
-For instance, a cup (171 grams) of boiled pinto beans provides the following nutrients:
– Protein: 15 grams
– Fat: 1 gram
– Carbohydrates: 45 grams
– Dietary Fiber: 15 grams
– Iron: 20% of the Daily Value (DV)
– Calcium: 8% of the DV
– Magnesium: 21% of the DV
– Phosphorus: 25% of the DV
– Calcium: 8% of the DV
– Magnesium: 21% of the DV
– Phosphorus: 25% of the DV
– Potassium: 21% of the DV
– Folate: 74% of the DV
More so, beans also contain decent amounts of zinc, copper, manganese, selenium, and vitamins B1, B6, E, and K. With only 245 calories per cup, pinto beans are incredibly nutrient-dense.
Health Benefits:
– Weight Loss: Beans are weight-loss-friendly due to their high protein and fiber content. They keep you feeling full, and studies suggest that bean intake is associated with improved nutrition and reduced body weight.
– Heart Health: Regular consumption of beans may lower LDL (bad) cholesterol reducing the risk of heart disease.
– Antioxidants: Beans contain phytonutrients like isoflavones and phytosterols, which have antioxidant properties and may reduce the risk of cancer and heart diseases.
Credit: Confiance
