In part, that's because there are more than 18,000 species of legume plants, growing on every continent save Antarctica, a vast number of which yield the edible seeds we know as pulses and beans.Add their widely touted health benefits, a nitrogen-fixing growth cycle, and capacity for long-term storage, and you have something of a superfood.With their diverse range of flavors and applications, it's no surprise that beans have become cooking staples in almost every cuisine in the world.But if left on the plant, the small pods grow into shelling beans, which, after the stalks are cut, are allowed to dry in the field."That's why you get stones or dirt clods or other organic debris, and why you always have to check your beans before you cook them," says Steve Sando of Napa Valley's Rancho Gordo.For this reason, they may not be the easiest to grow, but they tend to be more distinctive in both color and flavor—think marbled skins, vibrant hues, and flavors that range from earthy to mushroom-y to meaty to nutty.These have been bred to produce higher yields with a more consistent appearance, or, in some cases, to grow rounder beans that are easier and more efficient to can thanks to their uniform symmetry.Unlike with their uncooked counterparts, there's no need to soak or simmer canned beans, so the process of getting them from shelf to plate is swift, foolproof, and undeniably convenient.That said, the brine in which canned beans are stored does leach out starches, proteins, and plant solids, which often results in a less robust flavor and texture.Whole, unbroken beans will cook more evenly, and fresher ones will require less soaking time, so knowing when they were harvested can be a great asset.Rinsing dried beans will remove any dirt or particles that may have made their way from field to home.The cooker's hermetically sealed design creates an environment able to achieve higher temperatures than the standard 212°F boiling point, allowing the beans to cook faster.Simmering beans—either on the stovetop or in your pressure cooker—is far and away the most commonplace way to cook them, and there's not a whole lot you can do to mess them up with either method.However, if you eat beans regularly, your body will grow more accustomed to and experience less trouble with breaking down the oligosaccharides, thus eliminating much of the gas.Pintos can be eaten whole, mashed, or refried, and their earthy flavor and creamy texture translate in a variety of cooking methods.Mild, slightly sweet black beans become extremely smooth and creamy when cooked, which is why it's common to find them refried.Whole cooked black beans and rice is a staple in many countries, including Cuba, where the dish is known as moros y cristianos, and Costa Rica, where the preparation goes by the name gallo pinto.Black beans are our go-to in this lazily slow-cooked side dish spiked with orange, a quick and easy pressure-cooker take rounded out with chorizo, and these killer veggie burgers.Kidney beans, which take their name from their kidney-like shape, are a common ingredient in chili and, because of their dark-red color, make a visually appealing addition to three-bean salad.Unlike most other beans, their pods are edible even when raw, so cooking times and methods are more about personal preference than palatability.But we also love them sautéed with mushrooms, grilled for salads and sides, braised with bacon until they're tender and rich, and, of course, baked into a classic green bean casserole.If the lima bean's faintly mealy texture is a turnoff, you may want to give springtime favas a shot.Add them fresh to a simple salad with carrots and ricotta, blanch them to top a light and summery tartine with goat cheese and almonds, purée them with mint for a twist on pesto, or pair them with pecorino primo sale ("first salt," or young pecorino), which, in Tuscany, is ready around the same time fava season hits its stride.Dried fava beans form the backbone of the spicy Egyptian breakfast stew ful mudammas, and bulk up this rich (but totally dairy- and fat-free) Colombian soup.You'll find two main varieties of the bean—the larger, lighter-hued Kabuli, which is common throughout the Mediterranean, and the diminutive desi, grown primarily in India.These days, the US is the world's leading producer of the crop, but the majority is processed for animal feed and industrial products like biodiesel rather than for human consumption.Mung beans, though less common in the States, are a regular feature at Indian, Chinese, and Southeast Asian tables, and are available in dried, split, fresh, raw, cooked, fermented, and powdered forms.They also grow in a rainbow of colors, from greens and browns to oranges and reds, each with slightly distinctive flavors and textures.Season them with mustard in a punchy side dish for salmon, add them to an array of soups and stews, enjoy them at breakfast time in a tomato-based sauce with eggs, or sample them in a salad with goat cheese and walnuts.Though the springtime staples are definitely best eaten fresh, they can be dried and reconstituted without losing too much of their flavor.They're creamy and slightly sweet, and they cook quickly, so you don't have to soak them, though many prefer to in order to rid them of their papery skin. .
The battle of the beans: Which are best?
If you're new to cooking dried beans, introduce them into your diet in small amounts until you build a higher tolerance, and always serve them with grains or rice.Beans are part of a food category called legumes and grow in pods then are shelled and dried.They come in many colors, flavors and textures and add a great deal of nutrition to any meal, primarily protein and complex carbohydrates.Most packages are for a pound, but some are 12 ounces, so check the label if quantity is essential to the dish you want to prepare.This medium, mottled tan and red bean is oval in shape, takes to spices well, and is very tender with modest cooking (45 to 60 minutes.).BLACK-EYED BEANS (black-eyed peas) are the ones to bring luck into your life on New Year's Day as the southern custom asserts.LIMAS are plump, slightly curved beans that are pale colored and come in two sizes: small (baby lima) white, with a creamy smooth texture, or slightly larger (butter beans) that are pale green to white.Also available in cans are whole, and both French and Italian cut green beans that are not available in dried form, but also come fresh or frozen.With the convenience of saving time soaking, cooking, and seasoning beans, all you need to do is open a can and use them in salads, or heat them up in other dishes.It's important to rinse them before soaking to determine if there are any stray pebbles or dirt that escaped the packager.Once cooked, they can be stored in the refrigerator for several days and added to salads, rice, pasta, or stews as desired.Canned foods have been around for more than one hundred years and are generally safe; however modern improvements to the materials offer some advantages.In addition to high quantities of added salt, even in "low salt" versions, some canned beans contain soybean or canola oil, and textured soy flour or autolized yeast for thickening the sauce which are perfectly acceptable ingredients.Store unopened bags of dry beans in a cool, dark cupboard for a maximum of one year; after that they will lose some of their natural moisture and need longer cooking times, although the nutrients will remain.Phil Lempert, The Supermarket Guru, reports on food and retail trends and consumer behavior. .
15 Types of Beans — And How to Cook With Them
Not only does their mild flavor complement an assortment of seasoning and spices, but beans are full of health benefits as well.They are rich in fiber and B vitamins, helping to reduce cholesterol and blood sugar levels.They also serve as a source of protein, making a great substitute for meat.However, beans can lose flavor in the canning process, so some prefer to buy them dry and give them a good soak overnight.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.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.Simmer them in chicken broth (and toss a ham bone in there if you have one) for tender and plump beans.Add your favorite seasoning and even some greens for the perfect side dish!They hold their shape well and can be cooked lightly or mashed to make delicious fritters.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.They have a round shape and a firm texture, making them a great salad topping.Just toss dry chickpeas with a little olive oil, salt, and spices before sticking them in the oven.They're ideal for use in soups, stews, or purees because of their light texture and ability to absorb seasonings easily.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.There really are endless options when it comes to cooking kidney beans: add them to rice, tacos, curry, or mash them to make a creamy dip-just to name a few.They have mild, buttery flavor and a soft texture that can turn to mush if cooked too long.They are a great addition to any soup or they can stand alone as a side dish.Their earthy flavor and smooth texture makes them great for dips and stews, or of course, refried beans.They're perfect for topping salads, mashing for dips and spreads, or charred alongside asparagus.They're commonly used to make baked beans, or in traditional English breakfasts.They can also be used for more savory applications such as alongside rice or leafy greens.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."Green soybeans (edamame) are baked under a Parmesan cheese crust, turning a frozen food into a delicious snack," -- Sophia Candrasa.They're good for use in soups, and their high fiber content makes them very filling.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. .
18 Types of Beans (Most Popular)
Beans are a great source of protein and one of the most commonly eaten foods in the world.One of the great things about beans is that they cross cuisines; they’re a staple in many countries and cultures.Perhaps the best quality about beans is that even the most novice chef can turn them into a delicious meal.There’s so much you can cook with beans using minimal kitchen skills.As if that wasn’t enough, beans have several health benefits; they’re high in fiber and protein and may help prevent disease.They are good at absorbing the flavors they’re cooked with, so they can complement a variety of ingredients.You may have eaten them in minestrone (but red kidney beans are also common, more on those later).Fava beans are usually found fresh at the farmer’s markets or the produce section; they’re equally bitter and sweet.You can stew them and add to soups, braise, roast, saute, or toss them into pasta.Fayot also known and flageolet beans are small, tender, creamy, and mild in flavor.They are commonly used in French cuisine for salads, soups, and other flavorful side dishes.Red beans are small in size, oval in shape and have the characteristic ruby-colored skin.They have a mild flavor, earthy, slightly sweet and nutty, and soft texture.It’s great for soups, chilis, and dishes like red beans and rice.Kidney beans are commonly eaten in chili and come conveniently canned.They won’t hold their shape as well as Great Northern beans but are still hearty and mealy.They can almost always be swapped in to replace pinto beans when you want to reduce carbohydrate intake.Lentils become soft and creamy when cooked, which is why they can work wonders in soups by adding the right texture.As a cheap and versatile veggie, it never hurt to have a bag of frozen peas on hand.Once boiled, soybeans are considered edamame, the popular appetizer you may have ordered at your favorite sushi restaurant.Don’t eat the hull, but the beans inside are chewy with a mild flavor that makes them ideal for eating solo or mixing into salads and pasta.Levels will vary depending on preparation, quantity, brand, and product.You can store them in your pantry for up to a year(find a cool, dry place — you know the drill).If they go stale, according to The Bean Institute, adding baking soda may help soften them [source].Avoid cooking dried beans in a slow cooker, as the low heat isn’t enough to kill the toxins.To cook dried beans, simmer them on the stove or use your Instant Pot. .
The 10 Best and Worst Canned Baked Beans — Eat This Not That
Baked beans are one of the most quintessential sides at a tailgate or a summer cookout.While there aren't too many rivaling baked bean varieties on store shelves, we wanted to taste-test some of the most well-known brands.When you think of a can of beans, what likely comes to mind is a strong presence of brown sugar complemented with a slight taste of pork.Collectively, we weren't as inclined to rank cans of beans that veered away from traditional flavors or ones that were too dry.We also weren't a fan of beans that were submerged in a sauce that was too runny, so we stuck to a true taste test and graded these on how much our Eat This, Not That!RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!Imagine going to an Ethiopian restaurant and delving into a plate of soft (almost mushy) savory legumes and vegetables sitting atop a bed of spongy injera bread.However, when it comes to traditional, sweet baked beans, we felt like this one missed the mark.My colleagues, on the other hand, do enjoy a traditional can of baked beans, so they were able to contribute a more honest critique.As for the gingerbread comment, Eden baked beans does include cinnamon and cloves, so that review isn't entirely far-fetched.The best way to describe this can is navy beans floating in an abyss of Heinz ketchup.On the other end of the spectrum, one editor ranked this can of beans as her top choice, writing, "Sweet ketchup flavor; delicious!What separates the original from the vegetarian version is pork fat, and while the majority of us were not enthused with this can of beans, it did yield a more positive response among some.One taste tester scribbled, "Extra saucy in comparison to the others—would be good on a hot dog.".Bad aftertaste; tastes like the can itself" and another said, "Bland, gross flavor; too dry.".After sampling a small portion of Trader Joe's Organic Baked Beans, one editor commented "way too sweet, I want to pour salt into it.".However, keep in mind, everyone's taste buds are different, so to make matters even more confusing, another editor didn't think it was sweet enough.Campbell's may be known for its chicken noodle soup, but it also produces a pretty good can of beans.365 Everyday Value Organic Baked Beans was one of our favorites, likely because they weren't too sweet or too savory—they were just right in the middle.Some other editors who prefer a stronger sweet flavor said this can of beans was average, but enjoyable nonetheless.For those who follow a vegetarian diet, this is a great alternative to Bush's Original baked beans.Bush's Best has without a doubt has mastered the perfect recipe to please just about any kind of taster—and there was certainly a diverse range of those on our team! .
The 9 Healthiest Beans and Legumes You Can Eat
Beans and legumes are the fruits or seeds of a family of plants called Fabaceae.Commonly eaten around the world, they are rich sources of fiber and important vitamins and minerals.Eating more of them may help reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria ( 1 , 2 , 3 ).Chickpeas are particularly beneficial for reducing post-meal blood sugar and increasing insulin sensitivity when compared with other high carb foods ( 6 ).Eating hummus was also linked to reduced appetite and decreased snacking on desserts later in the day ( 7 ).Since chickpeas and other legumes are high in fiber and beneficial plant compounds, eating them may also help improve the composition of gut bacteria.However, research is limited, and we need studies in humans before we can be sure how chickpeas may affect our gut health.Eating them may help reduce blood sugar and improve gut health.Iron is a trace mineral that your body needs to make hemoglobin, a protein in the blood that transfers oxygen ( 10 ).In a study that included 48 healthy adults, replacing half of the carbs from rice or potatoes with carbs from cooked lentils at a meal led to significant decreases in post-meal blood sugars compared with eating rice or potatoes alone ( 12 ).Another study in more than 3,000 people found that those with the highest intake of lentils and other legumes had the lowest rates of diabetes ( 13 ).Finally, lentil sprouts may also help heart health by reducing low density lipoprotein (LDL or “bad”) cholesterol and increasing high density lipoprotein (HDL or “good”) cholesterol ( 14 ).Eating them may reduce blood sugar levels compared with some other foods that are high in carbs.37% of the DV Vitamin K: 35% of the DV The high quality protein, fiber, micronutrients, and antioxidant compounds in peas contribute to health benefits like nourishing good gut bacteria and maintaining healthy blood sugar levels ( 16 ).A lot of research has shown that pea protein, which is often added to foods or used as a supplement, may have benefits.A study including 120 men who engaged in weight training for 12 weeks found that taking 50 grams of pea protein per day led to increases in muscle thickness compared with a placebo ( 18 ).Summary Peas contain protein, fiber, and micronutrients that provide benefits like promoting a healthy gut and blood pressure.Eating kidney beans may also help reduce risk factors for heart disease, such as high blood pressure.One study in healthy adults found that eating 3/4 cup (133 grams) of red kidney beans led to significantly lower blood pressure 2 hours after consumption compared with the same amount of rice ( 21 ).Eating folate-rich foods is especially important for pregnant people, since this water-soluble vitamin is vital for fetal neurological development ( 22 ).Summary Kidney beans contain high amounts of fiber and may help reduce the rise in blood sugar that happens after a meal.One study in rats found that eating black beans increased a cluster of bacteria in the gut that may result in improved insulin sensitivity.Black beans may also help with blood sugar management due to their lower glycemic index compared to many other high-carbohydrate foods.Summary Black beans may help with blood sugar management by modifying gut bacteria.They may also help reduce the rise in blood sugar after a meal compared with other high carb foods, such as rice.There is a lot of evidence that appears to suggest that consuming soybeans and their isoflavones is associated with a reduced risk of cancer.However, many of these studies are observational, meaning the participants’ diets weren’t controlled, so there could be other factors affecting the risk of cancer.Research suggests that taking isoflavone supplements during menopause may help reduce hot flashes and prevent loss of bone mineral density ( 2 8 ).Dietary isoflavone consumption from soy may also help reduce heart disease risk in women ( 2 9 ).One study in mice found that supplementing their diet with pinto beans increased the amount of gut bacteria that produces short-chain fatty acids — which are beneficial for health — and molecules that protect against insulin resistance ( 31 ).This mineral plays a role in creating energy, maintaining a healthy immune system, and producing skin pigment ( 33 ).An interesting study of 38 children who had abnormal blood cholesterol found that those who ate a muffin or smoothie containing 17.5 grams of navy bean powder every day for four weeks had higher levels of healthy HDL cholesterol compared to a control group ( 35 ).A small study in 14 adults with overweight or obesity found that eating 5 cups (910 grams) of navy beans per week for 4 weeks reduced waist circumference and total and LDL cholesterol levels in men compared to baseline ( 36 ).Since these studies are small, we need more research in broader populations before we can draw strong conclusions.Summary Navy beans contain a lot of fiber and may help reduce the risk factors for metabolic syndrome.A few large observational studies have found that eating peanuts is associated with a lower risk of death from many different causes, including heart disease, stroke, cancer, and diabetes ( 38 ).Other studies have specifically examined the effect of eating peanuts on blood lipid levels and heart health.One small study among 15 men with overweight or obesity found that consuming a meal with 3 ounces (85 grams) of peanuts led to a smaller increase in blood triglyceride levels at 2 and 4 hours after eating compared with a control meal ( 40 ). .
This One Trick Will Make Your Beans Taste Better — Eat This Not That
"The mixture of seasoning and black beans creates a smoky, spicy, and rich filling as a base for tacos, flautas, a vegetable skillet, or plant-based quinoa bowl," she says."Another simple but tasty trick, mixing black beans with aromatics like chopped garlic or sliced scallions elevate their flavor."."Their high fiber count can make you feel fuller for longer and keep blood sugar spikes at bay," Halper continues. .
How to Make Canned Beans Taste Better
Read on for five ways to elevate and transform those sad canned beans you’ve got stored in your pantry.Once the oil is shimmering, add the onion with a pinch of salt and cook until softened, about 6-7 minutes.Add the garlic, oregano, chili powder, and cumin and cook for 1 minute, stirring frequently.Add in the drained beans, bay leaves, and broth or water.If the beans appear dry, add more broth or water as needed to moisten.This is my absolute favorite way to make canned beans taste better!Just be sure to thoroughly pat dry the beans to remove any liquid and to avoid crowding the pan.Try these Za’atar White Bean Stuffed Sweet Potatoes!Spiced Pan-Fried Chickpeas Nisha Vora 5 from 11 votes Print Pin Canned beans go from somewhat squishy and mushy to crispy and browned!Add the chickpeas in small handfuls and spread them out in a single layer.Stir the garlic powder, oregano, thyme, paprika, and a generous pinch of salt and pepper.Turn off the heat, and squeeze the lemon juice over the chickpeas and stir to combine.And a Game Day Black Bean Dip in Chapter 1, which requires no hands-on cooking and is wildly addictive with tortilla chips.If you’ve ever cooked dried beans from scratch, you know that they can get saucy.I love white bean soup, especially when I add a bit of kale to make things extra healthy.Another fabulous way to crisp up some canned beans (in addition to pan-frying them) is to bake them!As with pan frying them, thoroughly pat dry the beans to remove any liquid.You can add crushed whole seeds (coriander, cumin, fennel, mustard, etc.Spread the beans out on a rimmed sheet pan (lined with parchment paper for easy cleanup) and bake at a relatively high temperature 400°F-450°F (204°C-232°C) for 15-20 minutes, or until they’re browned in some spots and sort of crispy and crunchy.For an Indian flair, try these Tandoori Roasted Chickpea Stuffed Sweet Potatoes! .
Are Dried Beans Worth the Effort?
We feel best about chickpeas and cannellini beans, both of which come pretty close to homemade versions and are great pinch-hitters to throw into last-minute soups, salads, dips, and more.As for ideas on what to do once you've cracked a can: Editor in chief Adam Rapoport is a fan of simmering drained Goya black beans with some sautéed onion and garlic and chopped cilantro as a side with quick tacos.Dump in a drained can of white beans (like cannellini or navy) and heat 'em up before adding a big handful of torn greens.Season with salt and pepper, add a hit of red chile flakes if you crave some heat, and top with a fried or poached egg if you're feeling extra-ambitious. .
20 Types of Beans to Make from Scratch (Because They Just Taste
Beans are popular all over the world, especially in Latin, Creole, French, Indian and Chinese cuisines.Then, the beans need to be drained, seasoned and cooked with fresh water or additional ingredients like meat and stock, which will boost their flavor. .
