Beans and other legumes (lentils, split peas) can be purchased either dry or canned. A few types of beans (like green beans and edamame) are sometimes available fresh or frozen too.
Canned and frozen beans are the most convenient. Cooking beans from scratch takes an overnight soaking and several hours of cooking time.
Tip:
- Choose canned beans or quick-cooking legumes like split peas or small lentils to save time.
- Read more about why beans are good for you
Beans are Good for the Environment
Legumes are environmentally-friendly because they don’t depend on nitrogen fertilizer - they make their own. This reduces fossil fuels that go into making fertilizer.
By eating legumes as a meat substitute – or by stretching the meat in a recipe using beans and eating less meat – you’re eating lower on the food chain. This means skipping the inefficient process of animals turning the energy from legumes and grains into meat. Our calories are coming directly from the vegetable source.
Read more about Meat's Impact on the Environment
Common Types of Beans
Beans and other legumes come in all shapes and sizes. A pulse is the edible seed of a legume. These are some of the most common types of culinary beans.
Soybeans
Soybeans are the highest in protein (37% by weight) and fat (18%) of any bean. Soybeans can be transformed into hundreds of foods and other products. But soy sauce and soy oil don’t provide much nutritionally. For the biggest nutrition punch, stick with whole soybeans and less processed foods made from them.
Try:
- Fresh, young soybeans (edamame), lightly boiled and popped from their shells
- Mature soybeans, soaked, boiled, and used in recipes like other beans
- Tofu, the high-protein vegetarian staple (though most fibre has been removed)
- Tempeh, another fermented soybean product high in protein and fibre, with a nutty taste.
Kidney Beans and White Kidney Beans
Kidney beans are the cornerstone of hearty chili – vegetarian or not. These red beans are also delicious in soups and even in pasta sauce.
Try:
- Cooking an all-bean chili without meat
- Adding white kidney beans to olive oil and garlic pasta
- Mixing red and white kidney beans for a colourful effect
White Beans (Navy Beans)
White beans are used to make baked beans (pork and beans) in tomato sauce. But they’re also tasty sprinkled on salads.
Try:
- Homemade baked beans (recipe)
- White beans sautéed with garlic and greens (Swiss chard or collards) with a touch of lemon juice
Garbanzo Beans (Chickpeas)
Chickpeas are the big, round, beige beans. They’re ground and used as a flour in Indian dishes like pakora (breaded deep-fried vegetables) and papadum (crackers). In Middle Eastern cookery, they’re used to make falafel. Chickpeas find their way into soups like minestrone, and stews of all sorts.
Try:
- Snacking on chickpeas that have been roasted in the oven and topped with spices or salt
Black Beans (Turtle Beans)
Black (turtle) beans are a substantial variety that stand up to cooking. They’re used in main dish recipes and vegetarian staples like black beans and rice. They’re also “refried” in Mexican dishes and puréed into dips.
Try:
- Making a dip of black beans mashed with avocado and salsa
- Rolling up a black refried bean burrito
Lentils
Lentils are quick-cooking legume. They come in several varieties – commonly red, brown, and green. Cooking times range from about 15 to 45 minutes on the stove-top. Lentils are the star of the Indian dish dal.
Try:
- Making a vegetarian “meatloaf” with lentils and eggs
- Patting well-cooked lentils into burgers or patties
- Making hearty lentil soup
- Baking lentils with cheese and herbs
Peas and Split Peas
Peas come in two varieties: green peas (eaten fresh) and dried/split peas, which are cooked. Split peas can be used similarly to lentils, whereas fresh peas are best enjoyed raw or lightly steamed.
Try:
- Adding fresh or frozen peas to pasta or macaroni and cheese
- Making a comforting vegetarian split pea soup
Green Beans
Fresh green beans are a treat. Don’t let them sit in the fridge too long, or they will lose their delicate flavor.
Try fresh green or yellow beans:
- Raw
- Served with dip
- Lightly steamed
- As part of stews or soups
References and Further Reading:
- Pulse Canada
- McGee, Harold. On Food and Cooking. The Science and Lore of the Kitchen. Scribner; Toronto. 2004.
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