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Beans, one of the oldest cultivated crops, have long been a staple in diets around the world, valued for their nutritional richness, versatility, and affordability. Rich in protein, fibre, vitamins, and minerals, beans are a powerhouse ingredient ideal for both vegetarian and non-vegetarian diets, offering satiety and energy in every bite.
Whether simmered in a slow cooker, pressure cooked for speed, or included in elaborate dishes, beans offer endless possibilities for creativity and nourishment. Exploring the various types of beans and their culinary potential opens up a world of flavour, from smoky chilli bowls and fragrant curries to delicate salads and creamy spreads.
Chickpeas
Chickpeas or chole offer a nutty, earthy flavour and a creamy yet slightly grainy texture when cooked. Often used in Indian curries, Mediterranean salads, and hummus, chickpeas absorb spices beautifully. To cook them, soak dried chickpeas overnight, then boil until tender. The easily available canned chickpeas provide a quicker alternative. They pair well with cumin, garlic, and lemon, enhancing their natural richness. Chickpeas are effective in healthy diets due to their fibre content, aiding digestion and satiety.
Black Beans
Black beans are small and have a creamy yet firm texture, making them ideal for soups, stews, and salads. Rich in protein, fibre, and essential minerals, black beans support digestion and promote heart health, according to a study published by the Nutrients journal in 2021. To cook these, soak overnight and simmer until tender, or use canned ones for convenience. They absorb spices well, pairing beautifully with cumin, garlic, and lime. Black beans work wonderfully in burritos, tacos, and veggie bowls.
Kidney Beans
Kidney beans, known as rajma are a staple in many Indian kitchens. They are commonly used in dishes like rajma, where they are slow-cooked in a spiced gravy made with ingredients like onions, tomatoes, ginger, garlic, and various Indian spices such as cumin, coriander, and garam masala. To cook kidney beans, you need to soak them overnight and then pressure cook until soft. Kidney beans are high in protein, fibre, and iron, making them a nutritious choice for vegetarians. Their versatility allows them to be used in curries, salads, and even soups.
Mung Beans
Mung beans are a nutritional powerhouse, offering plant-based protein, fibre, and essential minerals. Their mild taste and soft texture after cooking make them ideal for comforting dals, curries, and soups. Sprouting them adds a fresh, crunchy element to salads and sandwiches. These beans cook quickly, requiring minimal prep, and blend seamlessly with spices like cumin and coriander. Their versatility extends to both savoury and sweet dishes, including desserts like mung dal halwa.
Pinto Beans
Pinto beans stand out with their beige and reddish speckles that fade to a creamy softness when cooked. Their nutty flavour pairs perfectly with Mexican and Southwestern dishes like burritos and chilli. Soaking them overnight helps them cook faster and evenly. Boiling with garlic, onions, and spices enhances their taste. According to a study published in the PubMed journal in 2021, these beans are rich in protein, fibre, and essential nutrients, which supports digestion and gut health. They absorb seasonings beautifully, making them effective for both mild and spicy dishes.
Edamame Beans
Edamame beans are young, green soybeans harvested before they fully mature. They are packed with protein, fibre, and essential nutrients, making them a wholesome choice for balanced diets. These beans have a slightly sweet, nutty flavour with a tender, buttery texture. To cook, boil or steam them in salted water until tender, then season with sea salt or chilli flakes for extra zest. Their vibrant green colour and taste make them perfect as a snack or a salad topping.
Black-Eyed Pea
black-eyed peas, or lobia, are a staple in many households due to their versatility and nutritional value. They work wonderfully in a variety of Indian dishes, such as lobia masala or lobia curry, where their mild flavour complements rich spices like garam masala, cumin, and coriander. These beans are also used in dal preparations and can be added to biryani for an extra protein boost. The beans are easy to cook, absorbing flavours from tempering spices in hot oil and simmering with tomatoes, onions, and ginger-garlic paste. Their smooth texture and high fibre content make them an excellent choice for healthy meals.
