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Having a diverse range of bean varieties in your diet not only offers nutritional benefits but also enhances culinary experiences, supports agricultural sustainability, and respects cultural traditions. Incorporating different beans into your meals can lead to a healthier, more enjoyable, and well-rounded diet.
Different bean varieties offer a wide range of nutrients. For instance, kidney beans are rich in protein and fibre, while black-eyed beans are a good source of folate and iron. By consuming a variety of beans, you can ensure that you obtain a broader spectrum of essential nutrients, promoting overall health.
This culinary diversity allows for the creation of a wide array of dishes, from creamy soups to hearty stews and protein-packed salads. Dishes like rajma, dal makhni, and moong dal khichdi are all thanks to the various kinds of legumes that are used in Indian cuisine. Different beans can be used to add depth and variety to your meals, preventing culinary monotony.
Here are seven varieties of beans that are packed with nutrition:
Kidney Beans
Kidney beans, also known as rajma in India, are a nutritious and versatile legume. They are an excellent source of plant-based protein, providing about 15 grams of protein per cooked cup, making them a great choice for vegetarians and vegans. Additionally, kidney beans are rich in dietary fibre, which aids in digestion and helps regulate blood sugar levels. They are also packed with essential nutrients like folate, iron, potassium, and magnesium.
Kidney beans can be used in a variety of delicious recipes, such as the classic Indian dish "Rajma Chawal" (kidney bean curry served with rice), chilly-bean salads, and bean burgers. Kerala, Maharashtra, and Karnataka are the major producers of Rajma in India. Their hearty texture and nutty flavour make them a popular ingredient in both vegetarian and non-vegetarian dishes.
Black Beans
Black beans pack a punch of flavour and health benefits. These organic pahadi black bean (bhatt) seeds are sourced mainly from the highlands of Uttarakhand. They are an excellent source of plant-based protein; around 15 grams of protein per cup can be drawn out of these beans, making them a valuable addition to vegetarian and vegan diets.
Black beans are also rich in fibre, promoting digestive health. Additionally, they provide essential nutrients such as folate, iron, potassium, and magnesium. Their dark colour is indicative of their high antioxidant content, which can help combat oxidative stress.
You can incorporate black beans into various recipes, including black bean soup, black bean tacos, bean salads, and as a filling for burritos and enchiladas. Their creamy texture and earthy flavour make them a versatile and nutritious ingredient for a wide range of dishes.
Cranberry Beans
Cranberry beans, also known as Borlotti beans or Roman beans, are not as commonly cultivated or consumed in India compared to other bean varieties like kidney beans (rajma), chickpeas (chana), or black-eyed beans (lobia).
However, they can still be found in some regions, and they are often referred to as "cranberry beans" or "borlotti beans." Cranberry beans are medium-sized, oval-shaped beans with a cream-coloured background and distinctive red or cranberry-coloured markings.
These markings fade somewhat during cooking, but they still retain their unique appearance. Cranberry beans, like other common beans, are a good source of protein and dietary fibre.
They are also rich in essential nutrients such as folate, iron, potassium, and magnesium. They are often used in Italian, Mediterranean, and Latin American dishes. Popular preparations include cranberry bean soup, pasta e fagioli (a hearty Italian pasta and bean soup), and salads.
Fresh cranberry beans are typically available in late summer. Dried cranberry beans, which are more readily available year-round, can be soaked and cooked to use in recipes. Freshly harvested from the queen of hill stations, Ooty, in southern India, these are tan-coloured beans with a splash of red or magenta streaks.
These slightly pink-skinned beans are perfect for your rice dishes, salads, and stews. Cranberry beans are not only delicious but also add an attractive visual element to dishes, making them a favourite among chefs and home cooks alike.
Chickpeas
Chickpeas, known as "chana" in India, are a staple legume in Indian cuisine. Chickpeas are incredibly versatile in Indian cuisine. They are used to make a wide range of dishes, including chana masala, chole, and snacks like chana chaat. Chickpea flour, known as besan, is used to make various snacks, including pakoras and sev.
Chickpeas can also be roasted and seasoned as a healthy snack or ground into flour to make flatbreads like missi roti. Chickpeas, or "chana," are grown in various regions across India, thanks to the country's diverse climates and agricultural practices.
Some of the prominent chickpea-growing states in India include Madhya Pradesh, Uttar Pradesh, Rajasthan, Maharashtra, Andhra Pradesh, Karnataka, and Gujarat. These states collectively contribute to India's significant chickpea production. The specific variety of chickpeas grown can vary from one region to another, with desi chickpeas being more common in some areas and kabuli chickpeas in others.
Lima Beans
Lima beans, also known as "butter beans" in some regions, are typically larger and flatter than what is usually referred to as "butter beans." They come in two main varieties: the larger Fordhook lima beans and the smaller baby lima beans. Lima beans have a starchy, creamy texture and a slightly nutty flavour. They are often used in soups, stews, and casseroles.
Lima beans, also known as butter beans, are grown in India, primarily in the northern regions of the country. These beans are not as commonly cultivated as other legumes like chickpeas, lentils, and mung beans, but they are still grown in some areas. The cultivation of lima beans in India is limited compared to other varieties of beans like kidney beans or black gram.
Lima beans contain antioxidants, which have anti-inflammatory and potential health-promoting properties. Lima beans are relatively low in fat and provide essential minerals like iron, which is crucial for oxygen transport in the body, and potassium, which supports heart and muscle health, making them a healthy addition to a balanced diet.
Soybeans
Soybeans are cultivated in various parts of India, including states like Madhya Pradesh, Maharashtra, Rajasthan, Karnataka, Andhra Pradesh, and Uttar Pradesh. Soybean farming has gained popularity due to its versatility and nutritional value. India produces a significant quantity of soybeans annually, contributing to its domestic consumption and exports.
They are a good source of unsaturated fats, including omega-3 fatty acids, which support heart health and provide essential nutrients such as folate, iron, calcium, magnesium, and vitamin K. Soybeans have a wide range of culinary applications, like soybean oil, soy milk, tofu (soybean curd), soy sauce, and edamame. Soy protein is a key component in many meat alternatives, such as veggie burgers and meatless sausages.
Soybeans are a versatile and nutritious food source that can be incorporated into a variety of dishes, making them an essential part of both traditional and modern Indian cuisine. Their high protein content and versatility make them a valuable addition to vegetarian and vegan diets, as well as omnivorous ones.
Black-eyed Beans
Black-eyed beans, also known as cowpeas or lobia in India, offer several nutritional benefits. Black-eyed beans contain essential nutrients, including folate, iron, potassium, and magnesium. These beans are relatively low in fat, making them a healthy option for those looking to reduce their saturated fat intake. Black-eyed beans are grown in various regions across India.
They are well-suited to the country's diverse climates and are cultivated in states like Uttar Pradesh, Madhya Pradesh, Karnataka, Andhra Pradesh, and Tamil Nadu. India is one of the leading producers of black-eyed beans globally. Black-eyed beans are widely used in Indian cuisine and offer culinary versatility by being formed into curries, salads, snacks, rice dishes, fritters, stews, and dips.
