I'm Counting the Beans
- Selena Bean
- Aug 24
- 9 min read
Updated: Sep 27
How many kinds of beans can you think of? What's all the fuss about beans? How do you know which ones have which protein? There are so many variables. Over the years I have become familiar with quite a few different kinds but I'm sure I don't know much in the scheme of things. So I will need to go in search of a few answers to some of these questions as they pop up.
As I learn more about them, I will let you know on this page.
And keep tuned for more bean recipes as I discover or invent them. I have a couple to get you started. Try this refreshing Mediterranean Black-Eyed Pea Salad or these crispy little Black-Eyed Bean Fritters.
Simple food done well makes its easy to stay the course. So I make sure to put plenty of love into the cooking.
KNOW YOUR LEGUMES
So anyway, are they pulses or legumes, these beans peas and lentils? It seems that the word legume refers specifically and scientifically to the entire plant, whereas pulses are the seeds that are produced by these pod bearing or leguminous plants. So all things beans, peas and lentils. If you are going to eat a wholefoods, plant-based diet, then you will need to find protein from somewhere. Look no further.
Understanding protein is essential to maintaining a balanced WFPB diet.
Generally speaking, a varied diet rich in pulses, cereals, grains, nuts, leafy greens, fruit and vegetables will provide all the protein you need, but to make sure we are getting enough of the right kind of protein, it is worth looking to see what the nutritional value of each of the pulses in my pantry are.
THE LIST
Description
Tiny reddish brown beans, popular in Asian cooking, particularly Chinese and Japanese. In both these cuisines the beans are mainly used for sweet dishes. The beans are also used for sprouting and made into sweetened red bean paste.
Protein Check
Adzuki beans turn out to be a power house of protein. They carry 20-25% of their dry weight as protein which makes them a high protein bean. And what's more, they are a complete protein, containing all 9 amino acids.
This makes adzuki beans a very valuable addition to a WFPB life-styler's larder.
Nutritional Breakdown
250g or 1 cup of cooked beans contains around 300 calories, made up of 57g carbohydrate, 17.3 g protein and 0.2g fat. There is also plenty of fibre, with about 17g and they are rich in essential minerals like folate, manganese, phosphorous and potassium.
Other Health benefits
Studies indicate ACE inhibiting activity, and anti-inflammatory properties.
Gluten free and low glycemic
Any Negatives?
Bloating and gas could be an issue due to the high fibre content
Introduce adzuki beans gradually into the diet and soak them for at least 12 hours to mitigate this annoying gastro-intestinal issue.
Cooking
Some say soak them and some say don't. Middle of the road seems to be 2-3 hours, however, to avoid any bloating/gas issues, if you are prone to them, it is suggested to soak for 12 hours before boiling gently for 11/2 -2 hours
Description
Known as either beans or peas, they are the same thing. A small white kidney shaped bean with a black spot with a white centre, resembling an eye.
With a slightly sweet and creamy taste and a slightly firm texture that gives it a sausage meat feel. Great if you are missing that texture.
Protein Check
A cup, or around 200g of dry beans contains roughly 13g protein. This means that they are middle of the road in terms of protein power. They are not a complete protein, lacking certain amino acids, but a complete protein can be achieved by pairing with a grain such as rice or corn. This will provide all the necessary amino acids for building and repairing tissues.
Nutritional Breakdown
In addition to protein, they provide fibre, folate, potassium, iron, magnesium,
Other Health benefits
Rich in fibre, particularly insoluble fibre which is beneficial for gut health
Any Negatives?
As with all legumes, bloating and gas can be a problem. Soaking and cooking correctly are essential to avoid this issue.
Cooking
Quick soaking is recommended unless otherwise specified in a recipe, however they will reduce stomach issues with longer soaking. If slow soaking, keep in the fridge overnight. cook for about an hour.
Used widely in Greek, Middle Eastern and Indian cooking and very popular in the United States
Description
Shiny, black kidney shaped beans, used widely in Mexican and Carribean cooking.
With quite a mild flavour they pair well with other flavours and don't overpower the dish. They are slightly sweet and resemble mushrooms in taste.
Protein Check
Containing around 8% protein, they are considered a good source particularly as they contain good amounts of all the essential amino acids, though relatively low in methionine.
Nutritional Breakdown
Great source of fibre, many vitamins and minerals including folate, iron, magnesium and more. Also contain antioxidants.
Other Health benefits
Good for gut health due to fibre content and regulating blood sugars. Provide a feeling of fullness so helpful with weight management
Any Negatives?
Soak and cook correctly to eliminate gastric upsets and gas. Antinutrients can limit the absorption of certain nutrients. Beware of sodium levels in canned beans.
Cooking
Slow or quick soak them and boil gently for about 2 hours. Add them to soups, stews, salads dips, spreads and chili.
Description
The name comes from the fact that they have a wee chicken shaped beak at one end of their little round bodies. Also known as Garbanzo beans, they are light fawn in colour, with a creamy, nutty flavour. Used a lot in many regions' dishes from Spain right through the Middle East to India.
Protein Check
Dried chickpeas contain around 20% protein. A good source. Containing all amino acids but very low in methionine, they are not considered complete. Never-the-less, coupled with a grain like rice or quinoa, you will get complete protein
Nutritional Breakdown
Good source of fibre, calcium, phosphorous, and magnesium, as well as folate and iron.
Other Health benefits
Good for digestive health, bone and heart health.
Any Negatives?
High carbohydrate, so not good for weight loss via low carb diet. Gas and bloating, soak and cook correctly to avoid this issue.
Cooking
Slow or quick soak. Boil for about 2 hours. Used to make falafel, curries, casseroles, hummus.
Description
A mixture of green, black and bluish, small, flying saucer shaped peas. They have a nutty taste and hold their shape well when cooked.
Protein Check
The richest source of protein in the lentil world with around 36g protein per cooked cup. As seems to be common in the plant world, the protein is not quite complete, lacking the amino acid, Methionine.
Nutritional Breakdown
High in fibre and carbohydrates. High in iron and phosphorous.
They are considered nutrient dense, giving a lot of nutrition relative to the calories.
Other Health benefits
Good for heart health, blood sugar management, digestive health. Good for managing weight, prevent diabetes and obesity.
Any Negatives?
Although highest in protein, they are also highest in calories due to their carbohydrate content. They are not ideal for a low carb diet.
Cooking
Because they hold their shape well, they are ideal for lentil salads. Also nice as a casserole filler.
Put 1 cup of lentils in a sieve and rinse under running water for 30 seconds until all the peas are wet. Place in a saucepan and cover with 3 cups of water. Bring to the boil and reduce to a low heat. Simmer for 25 minutes until jsut cooked. Stand aside for 5 minutes before straining. Reserve the cooking liquor, it may come in useful later on for a sauce or putting some oomph into a soup.
Description
Aptly named due to their kidney shape. They come in varying shades of red, depending on where they are grown. Here quite light almost pink.
Protein Check
15g protein per cooked cup of beans, Incomplete on their own. Low in Methionine, high in lysine. Pair with rice and grains to complete amino acid profile.
Nutritional Breakdown
Around 225 calories per cooked cup. Provides carbohydrates and good source of fibre
Provide around 30% of daily intake of iron, almost 50% of the daily dose of copper. Also a good source of manganese. phosphorous and magnesium.
Folate (B9) and Thiamin (B1) rate high on a long list of vitmins and minerals.
Other Health benefits
High in soluble fibre makes these beans a powerhouse in preventing heart disease, diabetes, and obesity. Helps with blood sugar balance, weight and satiety. Mood and cognitive function are also enhanced
Any Negatives?
Raw or undercooked beans will cause stomach issues, gas and digestive issues
Cooking
One of the most popular beans for canning. Slow or quick soak, then boil gently for 1-11/2 hours until plump, soft but not falling apart.
Description
Small, pale green halves of dried field peas. Mildly sweet and earthy in flavour, they break down into a creamy texture when cooked. A comforting staple in soups, stews, and khadi-style dals.
Protein Check
A solid source of plant-based protein, offering around 16g per cooked cup. Like most legumes, they lack the amino acid Methionine, so pairing with grains helps complete the protein profile.
Nutritional Breakdown
High in fibre and complex carbohydrates. Good levels of iron, folate, potassium, and magnesium. Nutrient dense, especially for heart and gut health, with low fat and no cholesterol.
Other Health Benefits
Supports heart health, stabilises blood sugar, and feeds beneficial gut bacteria. Helps with weight management and may reduce risk of diabetes and inflammation-related conditions.
Any Negatives?
Can cause bloating or gas if not soaked or cooked thoroughly. Incomplete protein on its own. Not ideal for very low-carb diets due to starch content. Best enjoyed as part of a balanced meal.
Cooking
No soaking required, but rinsing helps reduce starch and gas. Place 1 cup of split peas in a sieve and rinse under running water for 30 seconds. Transfer to a saucepan and add 3 cups of water. Bring to a boil, then reduce to a low heat. Simmer for 30–40 minutes until creamy and tender. Stir occasionally and skim foam if needed. Let stand for 5 minutes before straining. Reserve the cooking liquor—it’s rich in flavour and perfect for soups or sauces.
Description
Small, coral-coloured lentils that have been hulled and split for quick cooking. Mild and slightly sweet in flavour, they break down easily into a soft, creamy texture—ideal for soups, dals, and purées.
Protein Check
A solid plant-based protein source with around 18g protein per cooked cup. Like most legumes, they lack Methionine, so pairing with grains helps complete the amino acid profile.
Nutritional Breakdown
High in fibre and complex carbohydrates. Good levels of folate, iron, magnesium, and potassium. Low in fat and calories, making them nutrient dense and ideal for heart and gut health.
Other Health Benefits
Supports digestive health, stabilises blood sugar, and promotes satiety. May help lower cholesterol and reduce inflammation. Folate and magnesium support mood and brain function.
Any Negatives?
They break down quickly, which is great for creamy dishes but not ideal if you want texture. Can cause bloating or gas if not rinsed well. Incomplete protein—best paired with grains.
Cooking
No soaking required. Place 1 cup of split red lentils in a sieve and rinse under running water for 30 seconds until the water runs clear. Transfer to a saucepan and add 3 cups of water. Bring to the boil, then reduce to a low heat. Simmer for 15–20 minutes until soft and creamy. Stir occasionally and skim foam if needed. Let stand for 5 minutes before straining. Reserve the cooking liquor—it’s rich in flavour and perfect for soups, sauces, or adding depth to khadi dhaal.
Description
Dried field peas that have been hulled and split, revealing a soft yellow interior. Mild in flavour with a slightly earthy sweetness, they break down into a creamy texture when cooked. A classic base for soups, stews, and khadi-style dals.
Protein Check
Provide around 16g of protein per cooked cup. Like most legumes, they lack Methionine, so pairing with grains helps complete the amino acid profile. A reliable source of plant-based protein for everyday meals.
Nutritional Breakdown
High in fibre and complex carbohydrates. Good levels of iron, folate, magnesium, and potassium. Low in fat and cholesterol-free. Nutrient dense and supportive of heart, gut, and metabolic health.
Other Health Benefits
Supports digestive regularity and gut microbiome health. Helps stabilise blood sugar and may reduce cholesterol. Promotes satiety and supports weight management. Folate and magnesium contribute to mood and brain function.
Any Negatives?
Can cause bloating or gas if not rinsed well or cooked thoroughly. Incomplete protein—best paired with grains. Breaks down quickly, so not ideal for dishes where texture is desired.
Cooking
No soaking required. Place 1 cup of split yellow peas in a sieve and rinse under running water for 30 seconds until the water runs clear. Transfer to a saucepan and add 3 cups of water. Bring to the boil, then reduce to a low heat. Simmer for 30–40 minutes until soft and creamy. Stir occasionally and skim foam if needed. Let stand for 5 minutes before straining. Reserve the cooking liquor—it’s rich in flavour and perfect for soups, sauces, or adding depth to dhaal dishes.
Description
Known in English as Black Gram or split Black Lentils, this tiny black pulse is similar in size and shape to the Mung Bean which are known as Green Gram. Used a lot in Indian cooking to make soups, and the husked black gram is used with rice to make Dhosai, a popular South Indian pancake.
Protein Check
Urad Dhal contains around 25% protein, another great source. It is not a complete protein as it lacks some essential amino acids. However pairing it with a cereal such as rice or wheat will form a complete protein meal.
Nutritional Breakdown
1 cup or 200g cooked dal yields 278 calories, 17.8g protein , 49g carbohydrate, 1.4g fat
Also a good source of dietary fibre, iron, magnesium, potassium and B vitamins.
Other Health benefits
High fibre good for digestive health, helps reduce blood cholesterol, high iron content aids energy levels. Rich in minerals that help with bone strength.
Any Negatives?
As with most pulses, gastro intestinal issues, bloating and gas. High oxalate levels mean they could contribute to kidney stones and gout and people with kidney issues should avoid them.
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