13 Popular Types of Beans, From Lima to Garbanzo
Think twice the next time you walk by the beans aisle at the grocery store.
Four thousand years of human history can’t be wrong: As one of our oldest food crops, beans have earned their place as a healthy staple in budget-friendly dinners. (While beans aren’t immune to inflation, when you price out adding canned beans to your lunch salad for a protein boost or, even better, cooking up a bag of dried beans at home, the numbers are still pretty dang good.) So what types of beans should you add to your menu?
Dried and canned beans like black beans, pintos, and garbanzo beans are the workhorses of the pantry: They’ll keep a long time and can be used in countless ways in soups, dips, sides, main dishes, and—of course—chili for your game-night spread. If you’re starting with dried, just make sure you give them a good, long soak before cooking. At the farmers’ market, you might pick up fresh beans, like lima beans, fava beans, cranberry beans, or even black-eyed peas—just know you’ll need to keep them in the fridge (they’ll keep about five days) and be prepared to shell them.
Speaking of black-eyed peas, they are beans not peas, and that’s not the only thing that’s confusing when you’re talking beans. (Did you know, for instance, kidney beans may be reddish in color, but they are not "red beans"?) But don’t worry, we’ve cover it all in this list of 13 different types of beans, including pictures and names, nutritional benefits, and even delicious recipes to try.
Black Beans
Consider black beans your power beans. They're filled with nutrients that have been proven to help the body with digestion and weight loss, decrease the risk of obesity and heart disease, and give your hair strength and shine while keeping your complexion clear. Black beans are even said to be the best bean for your bones. They contain iron, calcium, magnesium, zinc, among others, which all contribute to building and maintaining a healthy bone structure. Black beans are also great for decreasing blood pressure naturally, since the combo of potassium, calcium and magnesium do just that.
Try our recipe for Black Beans with Mushrooms and Scallions.
Green Beans
You might think of green beans, also known as string beans or snap beans, as a type of vegetable. But when you chow down on a pile of green beans, you are actually enjoying the unripe pod, or fruit, of the common bean. Along with fiber, green beans are a source of folate (important for pregnant women) and vitamin K, which supports bone health and the blood's ability to clot.
Try our recipe for Salt-and-Pepper Charred Green Beans.
Kidney Beans
Be sure to cook these guys, because consuming them raw or under-cooked is toxic. Kidney beans also provide insoluble fibers called alpha-galactosides, whose side effects are the inspiration for that old childhood rhyme about beans. Jokes aside, that high fiber content has been known to improve colon health and reduce your risk of colon cancer. Kidney beans are also packed with vitamins and minerals, so their positive effects just might outweigh the negative. (Plus, they're a great addition to chili.)
Try our recipe for Vegetarian Chili with Grains and Beans.
Garbanzo Beans
Perhaps known to you as a chickpea, garbanzo is its fancy Spanish-derived name. You’ve probably come across chickpeas most commonly in hummus, as it is the main ingredient, but they can also be found whole and roasted in many other recipes. Chickpeas provide a hefty dose of protein, folate, fiber, iron, and phosphorus. They can help with a number of health concerns, such as lowering blood cholesterol levels, weight management, and diabetes. Fun fact: Roasted chickpeas can be used as a caffeine-free alternative to coffee. The liquid from canned chickpeas is called "aquafaba" and contains a mix of protein and starch, with thickening properties that can work as an egg replacer in recipes.
Try our recipe for Crispy Chicken Thighs with Smoky Chickpeas.
Navy Beans
With a name coined by the US Navy, these beans have been a sailor staple since the mid-1800s. Navy bean production began during World War II in Australia as a cost-effective way of supplying nutrient-rich food to the American troops stationed there. Though they're one of the smallest beans and mild in flavor, they can help lower cholesterol and blood sugar, but increase your energy by replenishing your iron levels. This can be especially helpful during that time of month for women when iron deficiency may occur. Compared to a burger (also high in iron), navy beans are much healthier as they contain virtually zero fat and are low in calories.
Fava Beans
Also referred to as broad beans, fava beans are high-maintenance, requiring a good amount of time and effort to shuck, and they can be pricey. Still, they are sought after by chefs. Once peeled and freed from their pod, they can be eaten raw. If you opt for canned, try cooking them and tossing in with pasta. They are high in fiber, B vitamins, and minerals. However, people with the metabolic disorder G6PDD, often referred to as “Favism,” must avoid this bean, as consuming it can trigger a hemolytic (the rupturing of red blood cells) response.
Try our recipe for Fava-Bean Pasta Salad with Garlic-Scape Pesto.
Cannellini Beans
Cannellini beans are often referred to as white kidney beans due to their appearance and large size. They are a favorite to include in Italian dishes such as soups, stews, and pastas. They are hearty and earthy in flavor and texture, and their form holds up well when cooked. Cannellini beans are fat free and an excellent source of magnesium, protein, and fiber.
Try our recipe for Cannellini-Bean Soup with Sage Pesto.
Soybeans
Soybeans can be found in many different forms these days, from soy milk to tofu to its fresh form, edamame. While there are some great benefits to soybeans, they are also one of the more controversial beans on the market. Soybeans have estrogenic properties, therefore their effects can vary based on the existing level of hormones in the body. The best way to look at it is, if you haven’t yet gone through menopause, then chances are soy will act like an anti-estrogen. If you are post-menopausal, then it might act more like an estrogen and can even help fight against hot flashes. Soybeans are also high in protein: One cup of cooked soybeans contains about 31 grams.
Try our recipe for BBQ Drumsticks with Edamame Succotash.
Pinto Beans
If you’ve had refried beans with your Mexican burrito, then you’ve had these beans. The pinto bean is one of the most popular beans in the U.S. It contains essential nutrients and is very high in fiber and folate. There is only one gram of fat in pinto beans, making them a great addition to your diet. Studies have shown that pinto beans can even lower LDL and HDL cholesterol.
Try our recipe for Black Pepper and Bacon Pinto Beans.
Lima Beans
The name comes from the capital city of Peru, but they are often referred to as “butter beans” in the U.S. Unless you want to test your patience with de-shelling, go for lima beans that have already been processed and canned. Be sure to give them a good rinse before using them, which will reduce their gas-promoting properties. Like kidney beans, lima beans should never be consumed in their raw state as they produce the poison cyanide.
Try our recipe for Instant Pot Lima Beans.
Black-Eyed Peas
Sorry, we're not talking about Fergie and friends! These legumes are also called Hoppin' Johns, and, yes, they are a type of bean. They, like other cowpeas, belong to the genus Vigna, whereas peas are in the genus Pisum. In the South, these beans are considered lucky and thought to bring prosperity, so folks eat them on New Year’s Day. They are rich in potassium, iron, and fiber and pair well with smoky meats or even in citrusy salads.
Try our recipe for Hoppin' John Style Black-Eyed Pea Salad.
Cranberry Beans
These beans get their name from their pretty, pinkish-red appearance. Look for them fresh in the pod or dried and shelled. Once cooked, they are creamy, flavorful, and can be used in both soups and salads (or even in Mexican dishes, just like pinto beans). Cranberry beans are packed with fiber, protein, iron, vitamins, and minerals.
Try cranberry beans in our recipe for Halloumi and Shell Bean Salad.
Red Beans
Red beans are often paired with rice—a Louisiana staple. Though very similar to and often confused with kidney beans, they're actually different. Red beans are smaller and rounder in appearance, although they can be used in very similar ways. These beans can also work in sweet dishes. Red beans need to be fully boiled or cooked down before eaten, since they contain toxins in their raw state.
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