The Healthy Goodness of Dried Beans

Dry beans are one of those foods that get little respect from consumers. Whether it's in the grocery store or the food bank, many people seem to steer clear of this food commodity which should be a staple in our daily diets.

Nutritional Facts

From a nutritional standpoint, beans have a lot to offer. They are low in fat, and high in dietary fiber and protein. One half cup of cooked beans contains about 110 calories, provides 25-30% of a person's daily value of dietary fiber, and 7 grams of protein. Beans also contain 9 different vitamins and minerals including folacin, which reduces the risk of certain birth defects. They also belong to two food groups in the USDA Food Pyramid, as both a meat/protein and vegetable.

High in nutrition, low in cost, and incredibly versatile, there are few foods that can offer this many benefits.

Varieties

There are quite a variety of beans commonly found in the United States. Some are mild and ideal for stews or soups, while others are more robust and suitable for spicy dishes such as chili or salsa.

From the Idaho Bean Commission, came the following list of popularly used dried bean varieties:

The Pinto is a speckled, medium sized bean used in making chili, refried beans, and other Mexican dishes.

Small White are generally a firmer bean which holds up extremely well in a crockpot. Our family enjoys eating them cold, tossed with green pepper, parsley, and French Dressing for a cool summer salad. White beans are also used in preparing that popular summer picnic staple called "Pork n beans."

The Kidney bean is a colorful salad addition, usually sold already canned. They can add variety and color to stews, soup, chili, and cold salads.

The Great Northern is a larger white bean ideally suited for baking or soup. We boil them up with a ham bone, celery, onion, and a few spices for a tasty winter soup.

Black is tiny, kidney shaped bean which are fabulous to use in cajun or Mexican dishes.

Red beans are a medium sized, dark red and pea-shaped that are fabulous cooked up with rice, and served Cajun style.

Pink are often used in preparing a spicy ethnic or barbecue style dish.