Beans & Legumes: Nutrition, Benefits, and Recipes

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Lentils adapt. Indian dals are complex lentil soups and stews made using green, red, yellow, or brown lentils. Vegan lentils. Lentil Bolognese


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Adzuki Beans

East Asian cuisine uses small, dark adzuki beans. Boil them for salads, stir fries, stews, pasta sauces, or a nutty, slightly sweet bean dip.


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Black Beans

Central and South American black beans contain protein, fiber, B vitamins, manganese, magnesium, and iron.


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Kidney Beans

Kidney beans are small, pale, or dark red. Mexican and Latin cuisines make them popular US beans. Creamy rice and kidney beans.


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Cannellini 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.


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Garbanzo Beans

Chickpeas are garbanzos. Hummus and falafel use them. Research shows garbanzo beans reduce blood sugar and increase insulin sensitivity. Folate, copper, iron, manganese.


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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.


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Pinto Beans

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.


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Navy Beans

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. 


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Legume peanuts. Peanuts have more monounsaturated and polyunsaturated fats than beans and lentils. 


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Fava Beans

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.


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Black-Eyed Peas

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.


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Split Peas

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.


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Cranberry Beans

Cranberry beans' beautiful speckles are undervalued. Creamy and chestnut-flavored. Soups, salads, and spaghetti use them. 14 grams of protein and calcium per cup.