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Legumes: Beans, Lentils and Split Peas for Beginners 

 May 10, 2021

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What are Legumes?

Beans, lentils and peas are a member of the legume family (leguminosae) and they produce fruits and seeds in a pod which is the part that’s eaten. Something that makes legumes special is that they have unique features nutritionally including protein, fiber, carbohydrate and  many other minerals and vitamins. They are often called pulses.

Why do vegans eat legumes?

Vegans are known to eat a lot of legumes in their diet for a number of reasons:

  • They are a very good source of protein
  • They are a whole food.
  • They are found in a large number of cuisines around the world
  • They have a firm chewy texture which partly replicates the feel of meat in some dishes
  • They are extremely versatile. They are a common ingredient in so many dishes, and can replace meat in others, but they can be turned into non dairy milk, meat replacements like tofu and tempeh, dips, an addition to smoothies and made in a paste and put in burgers.
  • They can be very cheap. Legumes are generally very  cheap especially if you buy them dried and in bulk. They are usually cheaper than the cheapest cuts of meat and usually easily accessible.
  • They are better for the environment than meat: Compared with meat, legumes have a much lower GHG emissions than animal sources of protein.
  • They keep well. Canned beans last for a very long time and dried beans require no refrigeration although you should make sure they are stored correctly.

Where to buy legumes and how much do they cost?

Did you know that beans and lentils are usually very reasonably priced? You can get the cheapest prices by buying them in dried form, and in bulk. Many supermarkets or health food stores sell their legumes in a variety of forms on shelves near the back where they have large bags of dried peas (split and whole), beans and lentils.

where to buy legumes

Canned beans and lentils are a little more expensive, but they give you the most bang for your buck. They come pre-cooked in cans so all you have to do is pop it open and eat them! Some grocery stores also sell cooked beans or even frozen ones if that's what floats your boat.

canned beans

Other places to buy legumes

Indian grocery stores

Indian groceries have a wide variety of legumes, both common and unusual. The prices are always great too!

buying beans at indian grocery store

Wholesale

If you are a fan of legumes and have the space to store them, Costco is your best bet when it comes to buying in bulk. They offer dried beans at very low prices as well as canned versions that come 12 cans per pack. With these options available on their website or in stores near you, this retailer will be able to provide all your needs for delicious lentils and beans!

Specialist stores

While most legumes are extremely cheap, there are some heirloom varieties that are more expensive. This is because they are less frequently used and have lower yields. Most recipes call for the more widely available legumes.

Why are legumes popular?

There is evidence that legumes have been cultivated for more than 5,000 years and are a large source of calories for a large number of the world’s population especially among poorer populations.

Legumes are used in a number of the world’s cuisines including

  • Central Asia and the subcontinent
  • Many Middle Eastern
  • Southern Europe
  • Many Central and  South American countries
  • Many African countries

So, basically, most of the world!

How to store dried legumes?

Maintain that fresher-than-fresh flavor of your dried legumes by storing them in food storage containers instead of the bag they came packaged. Keep them out of direct sunlight and store in a cool, dry location!

Beans

beans

How long does it take to cook dried beans?

Cooking beans from scratch does take quite a long time especially if you count the soaking time and while you can find cooking times online you will often find that there is quite a range of times including here on this article. There are a number of factors that will change the cooking time of the beans.

The type and size of beans

  • How long you soaked the beans
  • If you did a quick soak ( boil beans for 2 minutes and then let soak for two hours)
  • How old the beans are: the older the beans, the longer on the stove.
  • The water content of the beans: the dryer the beans, the longer they will take to cook.
  • Air humidity: The more moisture in the air, the less time to cook.

Tips for cooking dried  beans

  1. Because the cooking time can vary so much,  a good tip is to prepare your beans in advance of when you need them.
  2. Cook beans in bulk, divide them up into 1.5 cups servings, place them in freezer safe containers , add water and put in the freezer. When you need beans, place the frozen block in a colander and then thaw through hot water.
  3. If you soak the beans for a lot longer than 6 hours, then the cooking time in a pressure cooker will be shorter.

Have the convenience of canned beans for the price of dried (zero waste)

Black Beans

Black Beans

(Also known as turtle beans, caviar criollo, and frijoles negros)

Black beans have been used for thousands of years in Central and South America. These small shiny beans are used in soups, burritos for example: rice and beans, Cuban black bean soup.

Nutrition info

NUTRITIONAL INFO

AMOUNT

Calories, per 1 cup cooked

227

Protein, per 1 cup cooked

15.2 g

Fiber, per 1 cup cooked

15 g

Fat, per 1 cup cooked

10.8 g

rich in:

folate, manganese, magnesium

Cooking Times

Black Beans

Stove Top

pressure cooker

Slow Cooker / Crock Pot

Soaked

45-60 mins

6-8 mins

2-3 hours (high)

4-5 hours (low)

Unsoaked

50-65 mins

20-25 mins

3-4 hours (high)

6-7 hours (low)

Red Kidney Beans

kidney beans

(also known as: common kidney bean, rajma in India, surkh (red) lobia in Pakistan)

The kidney bean is a variety of the common bean, and it's named for its visual resemblance in shape to that organ. Red kidney beans should not be confused with other red beans such as adzuki beans - they're distinctively different. Red Kidney beans are used commonly in chillies and Indian cuisine.

An important note about preparing red kidney beans.They contain a high amount of phytohemagglutinin compared with other beans. Unsoaked beans must be boiled for at least 30 minutes which will completely destroy the toxins.  For this reason, we do not recommend cooking kidney beans in the slow cooker. Actually, cooking in a slow cooker at 176 degrees F (80 degrees) can increase the level of the toxins. Even a small amount of beans cooked incorrectly can cause nausea, stomach pains, vomiting and diarrhea.

Nutrition info

NUTRITIONAL INFO

AMOUNT

Calories, per 1 cup cooked

236

Protein, per 1 cup cooked

15 g

Fiber, per 1 cup cooked

11 g

Fat, per 1 cup cooked

0.8 g

rich in:

folate, iron

Cooking Times

*** slow cooker not recommended! 

Kidney Beans

Stove Top

pressure cooker

Soaked

45-60 mins

7-8 mins

Unsoaked

60-90 mins

15-20 mins

Pinto Beans

Pinto beans

(also known as: frijol pinto, mottled kidney bean

Pinto beans are a very pretty speckled color when uncooked and then a lovely light brown pink colour when cooked. They are used often in American cuisine. The skins are thinner and because of this peinto means are fantastic in dishes that are mashed like refried beans and chilis. Pinto beans are very versatile beans that are easy to find in the stores. They taste rather neutral so they are good for replacing other beans in recipes.

Nutrition info

NUTRITIONAL INFO

AMOUNT

Calories, per 1 cup cooked

245

Protein, per 1 cup cooked

15 g

Fiber, per 1 cup cooked

15 g

Fat, per 1 cup cooked

1 g

rich in:

thiamine, iron, magnesium, phosphorus and potassium.

Cooking Times

Pinto Beans

Stove Top

pressure cooker

Slow Cooker / Crock Pot

Soaked

1 hour

6-9 mins

5-6 hours (high)

Unsoaked

4-5 hours

25-30 mins

7-9 hours (low)

White Beans

Before we continue with beans let’s spend a bit of time looking at the white beans. There are 5 main sorts and they can all be used pretty much interchangeably providing they are a similar size. The only thing you should be aware of is that it is a good idea to know which bean you have so you can cook it for the right amount of time. This graphic should help you to be able to identify which bean you have.

white beans

Navy Beans

navy beans

(also known as haricot, pearl haricot bean, Boston bean, white pea bean, or pea bean)

When we buy baked beans in a can, the beans that are actually in that famous breakfast staple, are navy beans and are actually the smallest of the common white beans (other others being Great Northern Beans, Cannellini beans and baby lima beans). They are also used in a lot of soups and salads and feature frequently in Mediterranean type cuisine. They are on the small size (1cm) and creamy white in colour.  Often mistaken for Great Northern Beans but are smaller.

Nutrition info

NUTRITIONAL INFO

AMOUNT

Calories, per 1 cup cooked

128

Protein, per 1 cup cooked

15 g

Fiber, per 1 cup cooked

19.2 g

Fat, per 1 cup cooked

1.2 g

rich in:

folate, iron, zine and potassium

Cooking Times

Navy Beans

Stove Top

pressure cooker

Slow Cooker / Crock Pot

Soaked

60 mins

7-8 mins

6-8 hours

Unsoaked

45-90 mins

20-25 mins

4.5-5.5 hours (high)

9 hours (low)

Great Northern Beans

Great Northern Beans

(Also known as large white beans)

Great Northern Beans are often confused with Baby Lima beans, Navy beans  or Cannellini beans. However, they are a little bit larger than navy beans and smaller than baby lima beans and cannellini beans. They are used often in cassoulet as well as many other dishes especially mediterranean soups like minestrone and salads. Because of their colour, they are often added to smoothies to give a protein kick.

Nutrition info

NUTRITIONAL INFO

AMOUNT

Calories, per 1 cup cooked

136

Protein, per 1 cup cooked

16.6 g

Fiber, per 1 cup cooked

7 g

Fat, per 1 cup cooked

1 g

rich in:

folate, manganese and iron

Cooking Times

Great Northern Beans

Stove Top

pressure cooker

Slow Cooker / Crock Pot

Soaked

90 mins

7-8 mins

N/A

Unsoaked

2.5 hours

25-30 mins

9 hours

Cannellini Beans

mashed cannellini bean tartine

(Also known as white kidney bean, Italian kidney beans, lobia, white safaid)

Cannellini beans are considered to be a white version of kidney beans. As there is a Italian name assigned to this bean, it makes sense that it is used widely in Italian cuisine and perhaps is best known for Minestrone soup and other Tuscan dishes.  Like all white beans you can pretty much use them interchangeably in dishes calling for a type of white beans.

red vs white kidney beans

Nutrition info

NUTRITIONAL INFO

AMOUNT

Calories, per 1 cup cooked

225

Protein, per 1 cup cooked

15.4 g

Fiber, per 1 cup cooked

11 g

Fat, per 1 cup cooked

0.9 g

rich in:

iron, copper, potassium and zinc

Cooking Times

Cannellini Beans

Stove Top

pressure cooker

Slow Cooker / Crock Pot

Soaked

20-30 mins

6-9 mins

6-8 hours high

Unsoaked

60-90 mins

30-35 mins

10 hours low

Lima Beans

greek style lima beans

(also known as butter beans and baby lima beans (for the smaller size)

These beans were originally cultivated in Peru thousands of years ago. These creamy coloured beans have a delicate flavour that are used in many dishes including succotash and used in salads. They are rather large in size (1-3 cm) compared with other beans. It is worth noting that there are different varieties of lima beans. Large and the small ones often called baby lima beans) and there are also green baby lima beans too.

Nutrition info

NUTRITIONAL INFO

AMOUNT

Calories, per 1 cup cooked

209

Protein, per 1 cup cooked

12 g

Fiber, per 1 cup cooked

9 g

Fat, per 1 cup cooked

1 g

Cooking Times

Lima Beans

Stove Top

pressure cooker

Slow Cooker / Crock Pot

Soaked

40-60 mins

6-10 mins

2 hours

Unsoaked

60-75 mins

12-14 mins

4-5 hours (low)

2-3 hours (high)

baby lima beans

Fava Beans

(also known as broad beans, faba bean, field bean, bell bean, English bean, horse bean, Windsor bean, pigeon bean and tick bean)

Fava beans are a springtime crop that is grown and eaten around the world. One of the oldest known cultivated plants dating back to about 6000 BCE with roots in ancient Greece and Rome, fava beans can be used for salads or stews today while being part of cuisines across Asia, Middle East, Europe, South America and Africa. Ful medames is a hugely popular breakfast dish eaten in the middle east, especially Egypt. An important point to note about dried fava beans. If you are cooking from dried, each bean will come in a pod, which must be removed after soaking and before cooking. They easily slip off, but it does take some time.

Nutrition info

NUTRITIONAL INFO

AMOUNT

Calories, per 1 cup cooked

187

Protein, per 1 cup cooked

13 g

Fiber, per 1 cup cooked

9 g

Fat, per 1 cup cooked

less than 1 g

rich in:

folate and manganese

Cooking Times

Fava Beans

Stove Top

pressure cooker

Slow Cooker / Crock Pot

Soaked

45 mins

10 mins

high for 3-4 hours

low for 4-6 hours

Unsoaked

N/A

N/A

N/A

Soy Beans

(also known as soya beans, edamame)

Soy beans are native to East Asia, and are one of the most widely grown beans and while they are consumed a lot in products like tofu and tempeh, then are not eaten as often in their whole form like other beans. An exception to this are the green soy beans also known as edamame which are the whole immature soybeans. These are picked and often sold frozen while still in their pods and are a popular appetizer in Japanese cuisine and also used often in salads as they have a shiny glossy skin and a really attractive green colour. Many people buy dried soybeans to turn in to soy milk or to make their own tofu and tempeh but there are lots of opportunities to use soy beans directly in your cooking.

Nutrition info

NUTRITIONAL INFO

AMOUNT

Calories, per 1 cup cooked

173

Protein, per 1 cup cooked

16.6 g

Fiber, per 1 cup cooked

6 g

Fat, per 1 cup cooked

9 g (fat content is higher as they are technically oil seeds)

rich in:

copper, folate, vitamin K1, molybdenum, phosphorus

Cooking Times

Soy Beans

Stove Top

pressure cooker

Slow Cooker / Crock Pot

Soaked

4 hours

18-20 mins

6-8 hours (high)

Unsoaked

N/A

35-45 mins

N/A

Garbanzo Beans

(Also known as chickpeas, Chana chickpea, Egyptian pea, Bengal gram)

One of the most popular legumes out there they have been used for more than 7,500 years. These beans are very popular in Indian, Mediterranean  and Middle Eastern cuisine. 

The most popular chickpea variety and the one most readers will have experience of  is the Kabuli Chickpea which is beige in color and has a smooth seed coat. This is the main ingredient in foods such as hummus and falafel. It is also a fantastic bean to have in salads and is increasingly used as a healthy snack when flavored and baked and made into a soy free tofu or tempeh.

There are other varieties of chickpeas including black chickpea (also known as Desi chickpeas the authentic ingredient in chana dal, a northern indian curry using chickpeas as a main ingredient). They can also be found in a number of different colours as well.

Nutrition info

NUTRITIONAL INFO

AMOUNT

Calories, per 1 cup cooked

268

Protein, per 1 cup cooked

14.5 g

Fiber, per 1 cup cooked

4.25 g

Fat, per 1 cup cooked

12.4 g

rich in:

calcium, iron, magnesium

Cooking Times

Garbanzo Beans

Stove Top

pressure cooker

Slow Cooker / Crock Pot

Soaked

45-60 mins

10-15 mins

4 hours (low)

Unsoaked

2 hours

30-40 mins

8-9 hours (low)

4 hours (high)

Adzuki Beans

Adzuki Beans

(also known as azuki, red beans, red mung bean or aduki beans)

This bean was originally grown in the Himalayas and east asia and while they are not as popular as some of the beans we are featuring, they are widely used in Asian desserts as a filling in mooncakes or steamed buns and specifically used in Japanese cooking. Their size and their lovely red colour is very pleasing and they have a lovely texture. Note, there are other colours of Adzuki beans, although red is the most common. 

Nutrition info

NUTRITIONAL INFO

AMOUNT

Calories, per 1 cup cooked

256

Protein, per 1 cup cooked

15 g

Fiber, per 1 cup cooked

14.6 g

Fat, per 1 cup cooked

1 g

rich in:

folate, manganese, copper and iron

Cooking Times

Adzuki Beans

Stove Top

pressure cooker

Slow Cooker / Crock Pot

Soaked

1 hour

4-6 mins

4 hours (low)

2 hours (high)

Unsoaked

45-60 mins

16-20 mins

4-6 hours (low)

2.5-3 hours (high)

Whole Mung Beans

mung beans

Also known as green gram, mash, maash, mongoo, munggo)

This pretty little green bean is used in cooking two different ways:

Whole: While used less often than the split mung bean it is used for sprouting (the common bean sprouts used in a lot of Asian dishes are from this bean) and in some soups. 

Split: Once the mung bean has been dehulled and split, the colour is a beautiful yellow orange colour and it cooks quickly and used in curries and in dals. When cooked they are very mushy and do not hold their shape. It is interesting to note that split mung beans are increasingly being used at an industrial scale as a meat replacement in products such as Just Egg.

split mung bean curry

Nutrition info

NUTRITIONAL INFO

AMOUNT

Calories, per 1 cup cooked

236

Protein, per 1 cup cooked

13.8 g

Fiber, per 1 cup cooked

6.3 g

Fat, per 1 cup cooked

4.9 g

rich in:

calcium, iron and phosphorous

Cooking Times

Mung Beans

Stove Top

pressure cooker

Slow Cooker / Crock Pot

Soaked

N/A

N/A

N/A

Unsoaked

30 mins

0 mins + 10 mins natural release

3 hours (high)

6 hours (low)

Whole Urad Bean

Urad beans

(Also known as urad dal, udad dal, urd bean, urd, urid, black matpe bean, black gram, black lentil, masha)

These beans are not ones that are widely used but used often in Indian cuisine especially in dishes like Dal Makani and other dals.

Cooking Times

Urad Beans

Stove Top

pressure cooker

Slow Cooker / Crock Pot

Soaked

45 - 90 mins

7-10 mins

N/A

Black Eyed Peas

black eyed peas

(Also known as black-eyed beans)

Black eyed peas are a very pretty pea that  is pale-colored with a prominent black spot on the side. They are connected with New Year because they swell when soaked  and therefore symbolizes prosperity. It’s probably best known in the dish Hoppin’ John, a type of soul food however, these beans are used in cuisines all over the world.

Cooking Times

Black Eyed Peas

Stove Top

pressure cooker

Slow Cooker / Crock Pot

Soaked

60 mins

6 mins

5-6 hours

Unsoaked

90 mins

14-18 mins

7-9 hours

Split Peas

Split peas

Split peas are also legumes, but they aren’t beans. As the name suggests, they are peas (specifically field peas) When they are picked and dried they are hulled and split. This allows them to be cooked relatively quickly without soaking. As with beans, the cooking time can vary depending on the age of the beans, the moisture content of the beans etc. When the peas are cooked, they lose their shape and become rather mushy which makes it perfect for thick  soups. It’s for these reasons you won’t find canned split peas.

Green Split Peas 

Green split peas are almost identical to yellow split peas except of course the colour. They are used frequently in soups, dals and as a binder in croquettes or burgers.

Nutrition info

NUTRITIONAL INFO

AMOUNT

Calories, per 1 cup cooked

231

Protein, per 1 cup cooked

16.4 g

Fiber, per 1 cup cooked

40 g

Fat, per 1 cup cooked

0.8 g

rich in:

molybdenum, tryptophan, manganese and folate

Cooking Times

Stove Top

pressure cooker

Slow Cooker / Crock Pot

25 mins

6 mins (natural release 20 mins)

3-4 hours (low)

2 hours (high)

Yellow Split Peas

crispy yellow split pea

As I mentioned above, there is not much of a difference between green split peas and yellow ones. Because the cooking time is the same they can be used interchangeably.

Nutrition info

NUTRITIONAL INFO

AMOUNT

Calories, per 1 cup cooked

231

Protein, per 1 cup cooked

16.4 g

Fiber, per 1 cup cooked

40 g

Fat, per 1 cup cooked

0.8 g

rich in:

molybdenum, tryptophan, manganese and folate

Cooking Times

Stove Top

pressure cooker

Slow Cooker / Crock Pot

25 mins

6 mins (natural release 20 mins)

3-4 hours (low)

2 hours (high)

Lentils

lentils and nutrition

There can be confusion with some of the lentils. This graphic should help you.

easily confused lentils

Le Puy

Le Puy green lentils

If we were going to call any lentil beautiful it would be Le Puy, (followed closely behind by Beluga lentils) . These lentils are as fancy as their name as they are only allowed to be labelled this if they come from Le Puy region of France.  They are fairly similar to green lentils (and can be used interchangeably in dishes) however, know that they are a little smaller and hold their shape a little more.

Cooking Times

Stove Top

pressure cooker

Slow Cooker / Crock Pot

25-30 mins

6 mins

4 hours (low)

2 hours (high)

Black Beluga Lentils

Black Beluga Lentils

(also known as Indian Head or Spring Lentil) This small black and shiny lentil is not as common as the green lentil but it is one of our favourites. Almost spherical and shiny black it holds its shape well when cooked and remains al dente which makes it really good for salads. Interestingly, they are called beluga lentils as they resemble beluga caviar when dried. Beluga lentils are high in dietary fibre and folates. Unlike green lentils, black lentils such as Beluga possess anthocyanins – the same powerful antioxidant found in dark berries like blueberries and blackberries. These antioxidants are great at preventing damage to cells by free-radicals.

Cooking Times

Stove Top

pressure cooker

Slow Cooker / Crock Pot

25-30 mins

6 mins

4 hours (low)

2 hours (high)

Red Split Lentils

red lentil soup

(also known as masoor dal)

Red lentils are an  all-time favorite because they cook the quickest and turn into a creamy texture. Unlike other types of lentils, like Le Puy or green lentils, red split lentil's skins have been removed so it cooks more quickly than other lentils but still has that hearty flavor you'll love in soups and stews. They are not so helpful in salads as they do not hold their shape.

Cooking Times

Stove Top

pressure cooker

Slow Cooker / Crock Pot

15 mins

1-2 mins

4 hours (low)

Green Lentils

green lentil salad

Green lentils are a delicious and healthy food choice that you can use in your meals. They're rich with antioxidants, iron, and magnesium which makes them great for salads or as an accompaniment to lunch dishes such as a rice pilaf or vegetable soup. Green lentils take the longest of all varieties to cook but their peppery taste is delicious.

Cooking Times

Stove Top

pressure cooker

Slow Cooker / Crock Pot

18-20 mins

8-10 mins

4 hours (low)

2 hours (high)

Brown Lentils

brown lentils

Brown lentils are a variety that hold their shape nicely and can be used similarly to green lentils. They're like the all-in-one lentil, because they are delicious mashed into veggie burgers or mixed with other ingredients for soups!

Cooking Times

Stove Top

pressure cooker

Slow Cooker / Crock Pot

20-25 mins

8-10 mins

4 hours (low)

2 hours (high)

If you like it, PIN it!

Beans and lentils

Let's Discuss!

We'd love to hear from you!  Do you have any questions?  Any favorite legume recipe? Let us know in the comments below!

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