Lentils adapt. Indian dals are complex lentil soups and stews made using green, red, yellow, or brown lentils. Vegan lentils. Lentil Bolognese
East Asian cuisine uses small, dark adzuki beans. Boil them for salads, stir fries, stews, pasta sauces, or a nutty, slightly sweet bean dip.
Central and South American black beans contain protein, fiber, B vitamins, manganese, magnesium, and iron.
Kidney beans are small, pale, or dark red. Mexican and Latin cuisines make them popular US beans. Creamy rice and kidney beans.
Creamy beans. They complement potatoes, pasta, stews, and wilted greens. They accompany seafood, sausage, and vegetables. 12 grams of protein and 50% RDI fiber per cup.
Chickpeas are garbanzos. Hummus and falafel use them. Research shows garbanzo beans reduce blood sugar and increase insulin sensitivity. Folate, copper, iron, manganese.
Traditional Asian diets contain protein-rich soybeans. Cooked soybeans contain 28 grams of protein and 70% of manganese RDI per cup. They have vitamin K, folate, iron, phosphorus, and fiber.
Mexican pinto beans are mashed, puréed, or fried. Mild scent and flavor. They lower cholesterol and contain B vitamins like folate and minerals like copper and manganese.
Navy beans—little white beans—are versatile and healthy. Navy beans work well in stews, sauces, dips, and cookies. Navy bean purée replaces dairy in cream sauces.
Legume peanuts. Peanuts have more monounsaturated and polyunsaturated fats than beans and lentils.
Broad beans, often known as fava beans, taste like green peas and lima beans. Raw or cooked, they're chewier. Vitamins, minerals, and less protein and fiber.
Southern favorite beans provide 14 grams of protein per cup. Due of their hardness, they stew with onions and peppers in savory recipes. Southerners use bacon.
Most eat split pea soup. Winter protein-rich split pea soup with or without ham. Vegan variants have sweet potatoes, carrots, or tempeh lardons. Protein, fiber, and cups.
Cranberry beans' beautiful speckles are undervalued. Creamy and chestnut-flavored. Soups, salads, and spaghetti use them. 14 grams of protein and calcium per cup.