Black beans are a staple in Central and South American cuisine. Their firm-yet-creamy texture pairs well with sweet and spicy flavors. They are low glycemic and reduce meal glycemic load.
Pinto beans are the most popular dried beans in the U.S. They have an earthy, nutty taste and are great for mashing into refried beans. High in thiamine, they help convert food into energy.
Cannellini beans, or white kidney beans, are popular in Italian dishes like Pasta e Fagioli. They are rich in copper and folate, essential for energy production and metabolism.
Dark red kidney beans hold their shape well and are delicious in chili. They are a great source of protein and resistant starch, which supports gut health.
Garbanzo beans, or chickpeas, are buttery and nutty. They have a firm texture perfect for soups and salads, and are excellent when roasted or made into hummus. Rich in manganese for bone health.
Edamame beans are immature soybeans with a sweet, pea-like taste. They are easy to prepare and packed with plant-based protein and fiber, making them a nutritious snack or meal addition.
Black-eyed peas are small beans with a dense, creamy texture. They are rich in protein, fiber, folate, and copper, and high in polyphenols that protect against chronic diseases.
Navy beans are small and firm with a mild taste, perfect for soaking up stronger flavors. High in fiber, they help reduce bad cholesterol and increase good cholesterol.
Adzuki beans are small beans common in East Asian cuisine. With a slightly sweet, nutty flavor, they are used in both sweet treats and savory dishes.