Beans – Inexpensive, Versatile and Packed with Nutrition

by Jo-Ann Heslin, MA, RD, CDN on May 22, 2014 · 0 comments

Beans are tasty, nutritious and available year round. They are high in protein and fiber and a good source of vitamin and minerals. A serving of dried or canned beans can cost 25 cents or less. A great way to stretch the family food budget.

  • Black beans – an excellent source of fiber, folate, iron and magnesium. They are a great addition to salads, mashed into burgers or pureed as a dip.
  • Lima beans – are an excellent source of fiber and potassium. Eat them plain or combine with sweet corn and stewed tomatoes for a quick topping for rice or pasta.
  • Soybeans – are an excellent plant protein and a rich source of calcium, iron and potassium.
  • Navy beans – are an excellent source of folate and fiber. They are also known as Boston or Yankee beans and used to make baked beans.
  • Black-eyed peas – are a good source of fiber, magnesium and zinc. They have a mild flavor.
  • Chickpeas – are high in fiber and folate and provide potassium and magnesium. They serve as the base for hummus and falafel. They are also called as garbanzo beans.
  • Red beans – are an excellent source of fiber and a good source of iron. They are smaller and have a milder flavor than kidney beans. They are great combined with rice.
  • Great northern beans – are an excellent source of fiber and folate. They are perfect for stews, chili, soups and dips.
  • Pinto beans – are high in fiber and folate and a good source of potassium. They are good for chili, vegetarian burgers or in bean burritos.
  • Kidney beans – are high in fiber and folate and deliver a robust bean flavor. They come in red and white varieties and are good in chili or as a salad accompaniment.
  • Fava beans – are an excellent source of fiber and folate as well as providing iron, magnesium and potassium. They are a spring vegetable that can be eaten fresh.
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