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Beans and other legumes: Types and cooking tips

This guide describes common types of beans and legumes, tips for preparing them and ways to add more legumes to your meals and snacks.

By Mayo Clinic staff

Legumes — a class of vegetables that includes beans, peas and lentils — are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fiber. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.

If you want to add more beans and other legumes to your diet, but you aren't clear about what's available and how to prepare them, this guide can help.

Type of legume

Many supermarkets and food stores stock a wide variety of legumes — both dried and canned. Below are several of the more common types and their typical uses.

Type of legumeCommon uses
Photo of adzuki beans

Adzuki beans

Also known as azuki beans, asuki beans, field peas, red oriental beans

Rice dishes and Japanese or Chinese cuisine
Photo of anasazi beans

Anasazi beans

Also known as Jacob's cattle beans

Homemade refried beans and Southwestern recipes — especially soups
Photo of black beans

Black beans

Also known as turtle beans, black Spanish beans and Venezuelan beans

Soups, stews, rice and beans, Mexican dishes, and Central and South American cuisine
Photo of black-eyed peas

Black-eyed peas

Also known as cowpeas, cherry beans, frijoles, China peas, Indian peas

Salads, casseroles, fritters, bean cakes, curry dishes, and Southern dishes with ham and rice
Photo of chickpeas

Chickpeas

Also known as garbanzos, garbanzo beans, ceci beans

Casseroles, hummus, minestrone soup, Spanish stews and Indian dishes, such as dal
Photo of edamame

Edamame

Also known as green soybeans

Side dishes, snacks, salads, soups, casseroles, and rice or pasta dishes
Photo of fava beans

Fava beans

Also known as broad beans, faba beans, horse beans

Stews and side dishes
Photo of lentils Lentils Soups, stews, salads, side dishes and Indian dishes, such as dal
Photo of lima beans

Lima beans

Also known as butter beans, Madagascar beans

Succotash, casseroles, soups and salads
Photo of kidney beans Red kidney beans Stews, mixed bean salad, chili and Cajun bean dishes
Photo of soy nuts

Soy nuts

Also known as soybean seeds, roasted soybeans

Snacks or as garnish to salads

Images © Dole Food Company Inc. Used with permission.

Preparing legumes

Beans and dried legumes require soaking in room temperature water, a step that rehydrates them for more even cooking. Before soaking, pick through the beans, discarding any discolored or shriveled ones or any foreign matter. Depending on how much time you have, choose one of the following soaking methods:

  • Slow soak. In a stockpot, cover 1 pound dried beans with 10 cups water. Cover and refrigerate 6 to 8 hours or overnight.
  • Hot soak. In a stockpot, bring 10 cups of water to a boil. Add 1 pound dried beans and return to a boil. Remove from the heat, cover tightly and set aside at room temperature for 2 to 3 hours.
  • Quick soak. In a stockpot, bring 10 cups of water to a boil. Add 1 pound dried beans and return to a boil. Boil 2 to 3 minutes. Cover and set aside at room temperature for 1 hour.
  • Gas-free soak. In a stockpot, place 1 pound of beans in 10 or more cups of boiling water. Boil for 2 to 3 minutes. Then cover and set aside overnight. The next day 75 to 90 percent of the indigestible sugars that cause gas will have dissolved into the soaking water.

Cooking tips

After soaking, rinse beans and add to a stockpot. Cover the beans with three times their volume of water. Add herbs or spices as desired. Bring to a boil. Then reduce the heat and simmer gently, uncovered, stirring occasionally, until tender. The cooking time depends on the type of bean, but start checking after 45 minutes. Add more water if the beans become uncovered. Other tips:

  • Add salt or acidic ingredients, such as vinegar, tomatoes or juice, near the end of the cooking time, when the beans are just tender. If these ingredients are added too early, they slow the cooking process.
  • Beans are done when they can be easily mashed between two fingers or with a fork.
  • To freeze cooked beans for later use, immerse them in cold water until cool, then drain well and freeze.
  • One pound of dried beans yields about 5 or 6 cups cooked beans. A 15-ounce can of beans equals about 1 1/2 cups cooked beans, drained.
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References
  1. University of California-Los Angeles, Dole Food Company, Inc. Encyclopedia of Foods: A Guide to Healthy Nutrition. San Diego, Calif.: Academic Press; 2002:324.
  2. Duyff RL. The American Dietetic Association's Complete Food and Nutrition Guide. 3rd ed. Hoboken, N.J.: John Wiley and Sons; 2006:137.
  3. Olendzki B, et al. Nutritional assessment and counseling for prevention and treatment of cardiovascular disease. American Family Physician. 2006;73:257.
  4. Using Beano. Beano. http://www.beanogas.com/UsingBeano.aspx. Accessed April 17, 2009.
  5. Vegetables of the month: Beans. Centers for Disease Control and Prevention. http://www.fruitsandveggiesmatter.gov/month/beans.html. Accessed April 17, 2009.

NU00260

June 16, 2009

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