Cool Beans

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get to know these versatile, protein-packed legumes. beans have almost as many varieties as they do uses in the kitchen.

COOL

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With smooth texture and mild flavor, black beans are easy to incorporate into a variety of dishes. BENEFITS Black beans are high in potassium, which may aid blood pressure. BEST USES Mexican, Caribbean and South American recipes including quesadillas and tacos; also vegetarian burgers, salsa and wraps.

BLACK BEANS

by any

beans

beans can be your best friend when it comes to preparing tasty, nutritious dishes on a shoestring.

necessary

Pinto means “painted” in Spanish, owing to the rust-color specks on the skin. They have an earthy flavor. BENEFITS Pinto beans have a lot of fiber and protein. BEST USES Their tenderness is well-suited to Tex-Mex dishes such as refried beans, dips, nachos and frijoles charros (cowboy beans).

pinto BEANS

Also called white kidney beans, they have slightly thicker skins and hold their shape well. BENEFITS A ¼-cup serving supplies 43 percent of daily fiber and 20 percent of daily potassium needs. BEST USES Minestrone or kale soup, pasta fazool, tuna salad, bean salads and brownies.

cannellini BEANS

A staple of U.S. Navy diets in the late 19th century; they have a mild flavor and creamy texture. Also called Boston beans and haricot beans. BENEFITS At 9.6 g fiber in a ½-cup serving, they are among the highest-fiber beans. BEST USES Key ingredient in the famous Boston Baked Beans.

navy BEANS

Also called butter beans, they are available in two sizes: larger Fordhook beans and smaller baby lima beans. BENEFITS Lima beans are an especially good source of iron, which can help prevent anemia. BEST USES Curries, Brunswick stew, vegetable beef soup.

lima BEANS

Despite the name, these are technically beans—with spots resembling a black eye and a slightly bitter flavor. BENEFITS Blackeye peas provide folate, a B-vitamin needed for cell growth and function. BEST USES Works well in salsas, soups and curries.

blackeye PEAS

Large kidney-shape beans with mild flavor and firm texture; light and dark varieties. BENEFITS They are a good source of magnesium to support muscle and nerve function. BEST USES Chili, barbecue beans, red beans and rice, or mashed into a dip.

red kidney BEANS

Also called chickpeas, they have a slightly nutty flavor. BENEFITS Garbanzo beans contain a plant sterol that helps prevent the absorption of cholesterol. BEST USES Mashed into hummus; also great for salads, roasted snacks, casseroles and soups.

garbanzo BEANS

Similar to cannellini beans but less dense and with a nuttier flavor. BENEFITS At 104 calories per ½ cup, they are the lowest-calorie beans. BEST USES Ham and bean soup, three-bean salad, white bean casserole, white chili.

great northern BEANS

BLACK BEANS

pinto beans

cannellini beans

navy beans

lima beans

blackeye PEAS

red kidney beans

garbanzo beans

great northern beans

BLACK BEANS

pinto beans

cannellini beans

navy beans

lima beans

blackeye PEAS

red kidney beans

garbanzo beans

great northern beans

BLACK BEANS

pinto beans

cannellini beans

navy beans

lima beans

blackeye PEAS

red kidney beans

garbanzo beans

great northern beans

BLACK BEANS

pinto beans

cannellini beans

navy beans

lima beans

blackeye PEAS

red kidney beans

garbanzo beans

great northern beans

BLACK BEANS

pinto beans

cannellini beans

navy beans

lima beans

blackeye PEAS

red kidney beans

garbanzo beans

great northern beans

BLACK BEANS

pinto beans

cannellini beans

navy beans

lima beans

blackeye PEAS

red kidney beans

garbanzo beans

great northern beans

BLACK BEANS

pinto beans

cannellini beans

navy beans

lima beans

blackeye PEAS

red kidney beans

garbanzo beans

great northern beans

BLACK BEANS

pinto beans

cannellini beans

navy beans

lima beans

blackeye PEAS

red kidney beans

garbanzo beans

great northern beans

BLACK BEANS

pinto beans

cannellini beans

navy beans

lima beans

blackeye PEAS

red kidney beans

garbanzo beans

great northern beans

Pressure Cooker

Smoky

3-Bean

Soup

why

beans?

easy on the wallet and easy on the waistline, beans are brimming with culinary potential. Here are a few reasons to consider beans.

Beans are a low-cost alternative to animal protein sources such as beef, chicken and pork.

Beans are an excellent source of plant protein and provide nutrients such as iron and zinc. They’re naturally free of fat and cholesterol; dry beans are sodium-free as well.

Fiber-rich beans fill you up, not out. A ½-cup serving is less than 130 calories. Also, beans provide the body with energy slowly, so blood sugar levels don’t spike and drop sharply, causing lethargy and hunger.

Versatility is a hallmark of beans. Use them to make hummus or vegetarian burgers, to “beef up” a salad or as the star in your next pot of soup or chili!

Economical

Nutritious

Filling

Versatile

beans made simple

The economical way to cook a big batch of beans; requires pre-soaking.

DRIED

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No soaking needed—just open the lid, drain and rinse. Beans are ready!

canned

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Enjoy beans already prepared in sauce, such as chili-style or baked beans.

PREPARED

americans don’t know beans as well as they should. more than 80% of americans fall short of the weekly goal, according to the latest u.s. dietary guidelines, which recommend eating 1½ cups per week of legumes such as beans, lentils and peas.