Black Beans

Black beans are a staple in many Mexican and Brazilian dishes. They have a velvety-smooth texture and mild flavor. They also have a lower glycemic index than many other high-carb foods, helping to reduce the spike in blood sugar that occurs after eating a meal. Add them to salads, soups, casseroles, or tacos for added protein.

 

Black-Eyed Peas

This Southern staple has a beige hue with an eye-catching black spot, hence the name "black-eyed peas." They have an earthy flavor that complements salty foods like ham and bacon. They are an excellent source of folate, which is an important nutrient for pregnant women.

 

Cannellini Beans

Also known as white Italian kidney beans, these cream-colored beans are one of the most common types of beans. They are a popular addition to soups, salads, and many Italian dishes. They hold their shape well and can be cooked lightly or mashed to make delicious fritters.

 

 

Chickpeas (Garbanzo Beans)

Chickpeas, also known as garbanzo beans, come in two varieties: the larger Kabuli is common throughout the Mediterranean, and the smaller desi is mostly grown in India. You're probably familiar with them because they're used to make hummus.

 

 

Great Northern Beans

This is another type of white bean that is often mistaken for cannellini or navy beans. Great Northern beans are less dense and have more of a nutty flavor than their bean brethren. They're ideal for use in soups, stews, or purees because of their light texture and ability to absorb seasonings easily.

 

Kidney Beans

These beans are known for their vibrant red skin and white interior. They have a mild flavor and make the perfect addition to any chili recipe Fun fact: Kidney beans have about the same amount of cancer-fighting antioxidants as blueberries. They're also packed with protein, heart-healthy omega-3 fatty acids, and iron.

 

 

Navy Beans

This bean goes by many names: haricot, pearl haricot beans, white pea bean, and Boston bean. They have a mild flavor and creamy texture, and similar to Great Northern Beans, they do a great job of absorbing the flavors around them.

 

 

Edamame

Edamame are young soybeans which are usually eaten while still inside the pod. These beans are soft and edible, unlike mature soybeans. These make a tasty appetizer, snack, or salad topping that is loaded with protein.

Whether you buy fresh or frozen edamame, they can be boiled, steamed, microwaved, baked, or pan-seared to perfection. Just finish them off with a sprinkle of sea salt, red pepper flakes, and sesame seeds. Yum!

 

 

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.

 

 

Soybeans

While edamame is the green, raw form of this bean, soybeans are dried and beige in color. Edamame is harvested while the beans are still young and soft, while soybeans are more mature. Soybeans have many uses, including soybean paste, tofu, and soy flour.

 

 

Cranberry Beans

Rounding out the list are these striking cream-colored beans with red speckles. Also known as borlotti beans, cranberry beans have a creamy texture and a nutty flavor. They are often used in Italian dishes such as minestrone soup. Use them in warm foods such as stews or cold foods such as bean salads. They can also be used in place of other bean types for chili, baked beans, and pasta fagioli.

​

​

Lentils

The lentil is an edible legume. It is an annual plant known for its lens-shaped seeds. Seeds grow in pods, usually with two seeds in each. As a food crop, the majority of world production comes from Canada and India, producing 58% combined of the world total.