Beans are such a popular food. They even have a particular song (you know which one I’m talking about). But, aside from their funny side effect, what else do you know about these tasty and nutritious culinary superstars? And yes, they are fruits (technically). Let’s look at 18 different kinds of beans and learn more.
While we refer to them as beans, the egg heads (scientists) call them Phaseolus vulgaris (also known as the common bean). With such a catchy name, it’s surprising most people call them beans, isn’t it? Beans are a fantastic source of protein and among the most-eaten foods in the world. Another wonderful thing about beans is they are prevalent in every cuisine. In fact, in many cultures and countries, they are a staple. It’s hard not to love them!
But Wait, Aren’t Legumes the Same as Beans?
Legumes are the opposite of beans. They are defined by how they grow in pods, while beans are another type of legume, peas, lentils, and peanuts. All one big happy legume family!
Both legumes and beans are also members of the Fabaceae plant family. But once again, they are not strictly the same. You see, while all beans are legumes, not all legumes are beans. For example, green beans (green bean), the asparagus bean, and the snap bean are not really beans but rather legumes. And the coffee bean is neither.
The Different Kinds of Beans
Let’s take a look at 18 kinds of beans.
Cannellini Beans
Cannellini beans are the most prominent white beans and are widely appreciated for their mild and nutty taste. With a meatier texture compared to other white beans such as Navy or Great Northern beans, Cannellini beans are a great addition to soups and stews and can be used in salads, giving them a remarkable flavor. Minestrone is a classic Italian soup that often includes the cannellini bean, although red kidney beans are also popular.
The Great Northern white bean offers a mild taste and is ideal for slow cooking. They are an excellent base for soups, stews, and casseroles, as Great Northern white beans won’t break down when cooked. Their ability to absorb the flavors of other components makes them the ideal ingredient to create a delicious meal. Great Northern beans can make savory dishes that satisfy the whole family.
Fayot beans are a popular ingredient in traditional French dishes. These tiny beans are grown in France and come from various legumes. Their subtle flavor makes them perfect for enhancing the flavor of other ingredients. Fayot, also known as flageolet beans, are small, tender, creamy, and mild in flavor.
Nutritional Information: Per cup (in pods and raw) — Calories: 180 Protein: 10g Fat: 0.5g Carbohydrates: 34g Fiber: 22g Sugar: 1.0g Calcium: 59.8mg Potassium: 800mg Sodium: 0mg
Fava Bean
Fresh fava beans can be purchased at local farmer’s markets or grocery stores. They have a unique flavor that’s a mix of bitter and sweet. To prepare, fava beans must first be removed from the pods, then blanched to soften and enhance flavor. Then, they can be cooked in different ways, from stewing, braising, and roasting to sautéing or adding to pasta dishes.
Lima beans have a unique look – they are small, green, and resemble seeds. Their flavor is slightly grainy, yet they have a distinct mealy and creamy consistency. These beans sometimes referred to as butter beans, can be found in many parts of the world.
These little beans boast a mild flavor with a hint of sweetness and nuttiness, making them perfect for various dishes. Their soft texture and ruby-colored skin make them a popular choice for Caribbean, Cajun, Latin, and Creole recipes, such as chilis, soups, and popular recipes like red beans and rice. This small, oval shaped bean is a tasty addition to any meal.
Chili is one popular dish that uses kidney beans as an ingredient. These beans are easy to find in the canned food aisle and range in size from medium to large. Several varieties are available in your local grocery store, such as red kidney bean and white kidney beans (also known as cannellini beans), plus more unusual options like purple, black, and even spotted beans.
Nutritional Information: Per cup (cooked, salted, and sweetened) — Calories: 215 Protein: 13.4g Fat: 1.54g Carbohydrates: 37.1g Fiber: 11g Sugar: 4.74g Calcium: 87mg Potassium: 607mg Sodium: 758mg
Mung Beans
Mung beans are often overlooked in a culinary setting and are a small, green, soft, and mealy legume. They are great for adding to various dishes, including soups, salads, stir-fries, and casseroles. Before cooking, however, you’ll need to soak them for some time. But, it is well worth the effort, as they are full of nutritional value. For instance, the mung bean contains high protein levels and minerals, such as potassium, folate, magnesium, and B vitamins.
Nutritional Information: Per cup (cooked, salted, and sweetened) — Calories: 187 Protein: 12.6g Fat: 0.68g Carbohydrates: 34.3g Fiber: 13.7g Sugar: 3.58g Calcium: 48.6mg Potassium: 477mg Sodium: 347mg
Pinto Beans
They are often considered the standard; Pinto beans are a light brown-colored legume, often seen in refried beans or chili. They have a distinctively creamy texture and a nutty, earthy flavor, making them an excellent option for various dishes. The pinto bean is incredibly versatile and can be used in many recipes.
Navy beans are a small variety of white beans, distinct from the Great Northern beans. While they lack the shape-holding properties of their counterpart, they are still dense and filling. Navy beans offer a creamy texture and mild flavor, making the navy bean ideal for various meals.
Nutritional Information: Per cup (cooked and salted) — Calories: 296 Protein: 19.7g Fat: 1.13g Carbohydrates: 53.6g Fiber: 13.4g Sugar: 0.734g Calcium: 123mg Potassium: 755mg Sodium:880mg
Chickpeas (Garbanzo)
If you’re looking for a crunchy treat, try roasting chickpeas. Cooked up, they make a delicious and healthy snack. You can also add them to salads for a bit of texture or use them to make creamy hummus. Whether you’re looking for a side dish or a snack, chickpeas offer a unique and firm texture, unlike pinto or black beans.
The Anasazi bean hails from the Southwestern region and is easily identified by its spotted red and cream-colored pattern. It is slightly smaller than its pinto and black bean counterparts yet still maintain the same shape. These funky beans give a real visual punch to any recipe.
Black beans are comparable to pinto beans in terms of taste and consistency. They make an excellent alternative when it comes to cutting back on carbs. For those who have dried black beans, a simple cooking process can be conducted on the stove.
It’s true; peas are a kind of bean. Those tiny-shelled, pod-shaped greens have been misleading you. As a budget-friendly and multipurpose vegetable, it never hurts to have a package of frozen peas in your freezer.
Black-eyed peas are a unique type of bean; they possess a denser consistency than other varieties and an earthy flavor. In terms of texture, the black eyed pea is similar to chickpeas and white beans, being firm and tender.
When you cook lentils, they become silky and smooth. This is why they make a fantastic addition to soups, imparting the perfect texture. I recently put this to the test when I used red lentils in a delicious homemade soup.
Once the soybeans have been cooked, they are transformed into edamame, the popular snack often served in Japanese eateries and throughout East Asia. The inner beans are a pleasingly chewy texture and a delicate flavor that makes them suitable for eating on their own or as an added ingredient to salads and pasta dishes. The hull should not be eaten.
These small red beans have a unique flavor, combining a hint of sweetness with a nutty, mild taste. They are great for baking but can also be incorporated into savory dishes. The Adzuki bean is a great accompaniment to vegetables such as mushrooms and sweet potatoes, which have a harmony of flavors.
Buying beans in bulk is a wise investment. The shelf life of beans is one of the main reasons they are celebrated worldwide. You can store beans in your pantry for an entire year (granted, it’s in a dry and cool place — of course). You want to ensure they are stored in an airtight container.
Different Ways You Can Cook Beans
The first thing you’ll need to do is soak your beans. You can do so either overnight in water that’s at room temperature or for about one hour in a pot or bowl of hot water. Soaking helps reduce the starches in beans that may upset your stomach.
Cassie brings decades of experience to the Kitchen Community. She is a noted chef and avid gardener. Her new book "Healthy Eating Through the Garden" will be released shortly. When not writing or speaking about food and gardens Cassie can be found puttering around farmer's markets and greenhouses looking for the next great idea.
