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Types of Beans There are hundreds of types of beans, and they vary greatly in flavor and texture. Explore some of these varieties.
Garbanzo Beans (also called chickpeas) The base ingredient in hummus, garbanzo beans have a warm, nutty flavor and a buttery texture. You’ll find garbanzo beans are flexible enough to go into everything from soups and salads to main-dish curries. cooked beans = 269 calories,
12 grams of fiber and 15 grams of protein
Cannellini Beans (ka-NAH-lee-nee) Cannellini beans are large, pretty white beans with a smooth texture and nutty flavor. Also known as white kidney beans, these Italian beans are delicious simply sautéed in olive oil, garlic and fresh herbs. cooked cannellini beans = 240 calories, 20 grams of fiber and 16 grams of protein
Soy Beans (also called edamame) The most versatile of all beans, soy beans hail from Asia and are the source of tofu, miso, soymilk and soy sauce. Soy beans contain all nine essential amino acids, meaning they are a complete source of protein, like eggs or meat. They are delicious steamed with a sprinkle of sea salt. cooked edamame = 189 calories,
8 grams of fiber and 17 grams of protein
Lentils A staple from the Middle East, lentils are relatively quick and easy to prepare. They require no soaking and are versatile, absorbing the flavor of whatever seasonings you use. Brown and green lentils are best at maintaining their shape after cooking. cooked lentils = 230 calories,
16 grams of fiber and 18 grams of protein
Black Beans (also called turtle beans) A typical ingredient in Central America and the Caribbean, black beans have a firm texture and earthy flavor. They hold up well to assertive flavors like cilantro, raw onion and jalapeno peppers. cooked beans = 227 calories,
15 grams of fiber and 15 grams of protein FALL 2010 | HEALTHY ADVICE 55 ● ● ● ●
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