Canned, with spices and sauce, great as a side or in Chili
Canned, with chili spices, sometimes meat is also added
Pork & Beans
Canned, cooked with pork and spices, great as a side
Medium-sized, oval bean with black skin. Slightly sweet flavor and are used in soups, with rice, and inmany Mexican, Caribbean, & Latin dishes. Also great to add to ground beef as a meat extender.
Also called Mexican red beans, are large & kidney-shaped with strong flavor and soft texture. Used insoups, mixed bean salad, taco salads, chili, Creole dishes and traditional rice & beans.
Medium-sized, oval beans with a spotty beige and brown color. They turn completely brown when cookedand are used to make refried beans and other Mexican bean dishes.
Small, white, oval beans with mild flavor and powdery texture. Used in baked beans, soups and stews.
Also called chickpeas, are medium-sized, round beans that are beige in color. Nutty flavor and firmtexture. Used in soups and salads, hummus, minestrone soup and Spanish stew.
Black eyed peas
Medium-sized, oval beans that are cream colored w/a black dot. Sharp flavor and smooth texture. Usedin salads, casseroles, fritters, bean cakes, curry dishes, and southern dishes with ham and rise.
Disc-shaped seeds. 2 kinds, small brown or large yellow. Used in side dishes, soups & stews.
Also known as green soy beans. Can purchase frozen in the pods at Maceys or Costco. Excellentsteamed or boiled, and then squeeze out of pod. Great for side veggie & snack, on salads & pasta!
Also known as Soybean seeds, roasted soybeans. Used as a snack, a garnish to salads. Add to trail mix.
How healthy are dem beans?
Food Pyramid recommends 2-3 servings per day of beans or meatMake your choice with more beans, peas, nuts and seeds for a healthier you! (½ c. beans = 1 serving beans)
Low in fat, Low in Sodium, No saturated Fat or cholesterol!
Excellent source of protein and fiber
Contain iron, zinc, calcium, selenium and folate, and Rich in antioxidants, Vitamins B5 & B6, potassium
Helps reduce the risk of chronic diseases - heart disease and diabetes, mellitus, obesity and cancer
Dry Legumes versus canned:
Canned beans are fast and easy to use. They are already re-hydrated thus no water needed!
Many canned beans are high in sodium. To avoid this rinse thoroughly or buy “no added salt”.
Dry beans store longer and take up less space, yet you do need water for re-hydrating!
Dry beans take longer to prepare, but not a big deal if you remember to soak overnight!
Dry beans - can store for 30+ years in a dark cool place
(the older they are the longer you must soak them)
Canned beans - generally last 1-3 years, check the expiration dates on the individual cans!
Dry Beans – You can purchase in #10 cans at the dry pac, or in bags & buckets at the grocers. If youpurchase in plastic bags be sure to store them in buckets to prevent bug infestation!
Canned Beans – Keep them handy so you can rotate them!