A bean is the seed of several plants in the family Fabaceae, which are used as vegetables for human or animal food. They can be cooked in many different ways, including boiling, frying, and baking, and are used in many traditional dishes throughout the world.

Currently, the world gene banks hold about 40,000 bean varieties, although only a fraction are mass-produced for regular consumption.

Most of the foods we call "beans", "legumes", "lentils" and "pulses" belong to the same family, Fabaceae ("leguminous" plants), but are from different genera and species, native to different homelands and distributed worldwide depending on their adaptability. Many varieties are eaten both fresh (the whole pod, and the immature beans may or may not be inside) or shelled (immature seeds, mature and fresh seeds, or mature and dried seeds). Numerous legumes look similar, and have become naturalized in locations across the world, which often lead to similar names for different species.

Beans and peas are excellent sources of plant protein and also provide other nutrients such as iron and zinc. Therefore, they are considered part of the Protein Foods Group. Many people consider beans and peas as vegetarian alternatives for meat. However, they are also considered part of the Vegetable Group because they are excellent sources of dietary fiber and nutrients such as folate and potassium. These nutrients, which are often low in the diets of many Americans, are also found in other vegetables. Because of their high nutrient content, consuming beans and peas is recommended for everyone, including people who also eat meat, poultry, and fish regularly. The United States Department of Agriculture (USDA) Food Patterns classify beans and peas as a subgroup of the Vegetable Group. The USDA Food Patterns also indicate that beans and peas may be counted as part of the Protein Foods Group. Therefore, individuals can count beans and peas as either a vegetable or a protein food.

Beans have bragging rights for being nutritious, delicious, easy to prepare, and affordable. They’re tasty in hot or cold dishes and can be the star of a meal or take on a supporting role as a side dish. We’re breaking down beans to help you inspire and encourage your participants to take advantage of this nutrient powerhouse.

Counseling Corner

Beans are a versatile ingredient and packed with nutrition. These nutrition superstars provide important nutrients, including those that are critical during pregnancy (like folate/folic acid), nutrients of public health concern (like fiber, iron, and potassium), and other important nutrients (like protein, magnesium, and even zinc).

There are so many types of beans to choose from. Some varieties include black, pinto, pink, mung, and garbanzo beans (also called chickpeas), but there are many other varieties to choose from too!

Tips & Ideas to Share

All beans, canned or cooked from dried, are a great addition to a meal!

• Meatless option: Beans are a great vegetarian protein source.
• No-fuss recipe addition: Just toss cooked beans into your favorite soups, chilis, stews, salads, and tacos!
• Add flavor: Pump up the flavor by adding herbs and spices to beans. Add seasonings anytime but adding towards the end of cooking time may make the dish the most flavorful.

Dried beans may look intimidating, but with a little planning they’re an easy meal addition. It’s as easy as sort, soak, cook and store!

What to know

• Yield: One cup of dried beans will equal about 3 cups of beans once cooked.
• Plan ahead: Since cooking dried beans takes time to soak and cook, make a batch of beans and use all week in tacos, soups, and on salads.
• Sort: Start by sorting through dried beans and remove any pebbles that may have accidentally made it into the bag.
• Soak: Dried beans require soaking time before cooking. MyPlate shares three soaking methods in this recipe for Cooked Beans:
  • Hot Soak: Hot soaking helps reduce intestinal gas. For each pound of dry beans, add 10 cups of hot water; heat to boiling and let boil 2 to 3 minutes. Remove from heat, cover and set aside for up to 4 hours.
  • Quick Soak: For each pound of dry beans, add 10 cups hot water; heat to boiling and let boil 2 to 3 minutes. Remove from heat, cover and set aside for at least one hour.
  • Overnight Soak: For each pound (2 cups) of dry beans, add 10 cups cold water and let soak overnight, or at least 8 hours.
• Cook: Different types of beans have different cooking times, so be sure to read the package cooking directions to find the recommended cooking time.
• Store: Dried beans have a long shelf life. Storing beans in their cooking liquid will help prevent them from drying out.

Canned beans are the good kind of fast food because they’re already cooked, which is a great time-saver for participants. They’re convenient, ready-to-eat and can be served straight from the can (though rinsing and draining first is recommended) or quickly warmed in the microwave or on the stovetop.

• Rinse and drain: Most recipes will recommend rinsing and draining beans before using, so be sure to follow recipe directions.
• Reduce sodium: Opting for no-added-salt varieties is best, but rinsing and draining canned beans can be a heart-healthy way to reduce the sodium content of canned beans.
• Store safe: Canned beans have a long shelf life.

Legumes are a great meat substitute. Beans are rich in complex carbohydrates, protein, and dietary fiber. They also contain calcium, iron, pottasium, and zinc.

Depending on your age, gender, and physical activity level, the Dietary Guideline for Americans, 2010 recommends that you consume at least 1/2 cup to 2 1/2 cups of beans per week. A half cup of cooked beans is about 1/4 cup of dried beans, which is about as much as you can hold on your palm. [ref: The Dietary Guideline for Americans 2010]

Lentils are a great meat substitute as they are an excellent source of protein and also low in fat. Lentils also contain folate, iron, phosphorous, potassium, and fiber.

• Beans have been an important part of the human diet for thousands of years and are one of the earliest food crops cultivated.
• Most dry beans grown in this country belong to the species Phaseolus vulgaris, or common bean.
• Dry beans can be eaten raw, sprouted or cooked, ground into flour, curdled into tofu, fermented into soya sauce, tempi and miso. They are excellent in chilis, soups and salads.
• Beans are a good source of Vitamin B6, Pantothenic Acid, Iron, Zinc, Magnesium, Phosphorus and Potassium, and a very good source of Protein, Vitamin C, Thiamin, Riboflavin, Niacin, Folate, Copper and Manganese.
• The new U.S. Department of Agriculture dietary guideline using the Eating Right Pyramid suggests, that the foods lowest in fats, oils and sugars (fruits, vegetables, dry beans and grains) should make up the largest portion of our daily meals.
• Research shows that beans help to reduce cholesterol while providing excellent nutrition. When combined with nuts, seeds or grains, they form a complete high-fiber vegetable protein.