Bountiful Beans

Flavorful, fiber-rich beans (members of the plant family called legumes) are economical, packed with protein and rich in antioxidants, vitamins and minerals. Beans are also an excellent source of vegetarian protein and fiber – two characteristics that help you feel full and satisfied. Try incorporating more of these nutrient-packed superfoods into your everyday meals. Here are some of our favorite versatile varieties:

Navy:

Named for their popularity in the Navy in the early 20th century, navy beans are great in soups, mashes, salads, spreads and pasta dishes. Mild in flavor and creamy in texture, these beans readily absorb flavors of other ingredients.

Black-eyed peas:

These small, cream-colored beans with black spots at the center are one of the most nutritious choices in the legume family. Their earthy flavor shines when paired with ham, bacon and dark, leafy greens.

Black/frijol negro:

Black beans are a staple in the cuisines of Central and South America and the Caribbean. They make an excellent base for veggie burgers and augment other dishes such as rice, nachos, enchiladas, salads, chili and more.

Great Northern:

Great Northerns add substance and a mild, nutty flavor to casseroles, soups, stews and baked bean dishes. They are lighter in density, making them ideal for purées. If a recipe calls for white beans, these are the all-purpose, go-to variety.

Cannellini/white kidney:

White in color and smooth in texture, these beans take center stage in Italian creations such as ragu sauces made with sausage and Swiss chard. They also hold their shape well in soups and add a creamy flavor to salads and dips.

Red kidney:

Chili aficionados rely on red kidney beans, as do fans of red beans and rice. Red kidneys also play an essential role in a traditional three-bean salad.

Garbanzo/chickpeas:

Nutty, earthy legumes that are medium in size, chickpeas (also referred to as garbanzo beans) keep their shape when cooked into soup, rice or couscous, or even roasted for a snack. Add chickpeas to salads or purée them for homemade hummus.

Beans are low in fat and may also help lower your cholesterol and reduce your risk of diabetes. Served as a main dish, on the side, or in a soup or salad, beans are sure to add flavor, texture and nutritional value to any meal.