Get the Pulse on Beans

One of the commonalities between “blue zones” — the places on Earth where people live the longest — is the consumption of beans. The more you eat, the more you’ll feel...the benefits of beans at every meal!

Black Beans

Technically dark purple, these babies are a staple food in Central and South American and Caribbean cuisines, dating back at least 7,000 years. They have a creamy texture and slightly sweet flavor. Frijoles negros are the perfect side dish to add some Cuban flair to your dinner.

Black Beans

Illustration by Seanan Maher

Pinto Beans

Means “painted” in Spanish. The most widely-grown bean in the United States and official state vegetable of New Mexico along with the chile. Blend with fresh sage, oregano, parsley, garlic and salt and pepper for a twist on your typical crudité dip.

Pinto Beans

Illustration by Seanan Maher

Dark Red Kidney Beans

Brighter in color and with slightly thicker skin than their light red counterpart, their mild flavor and firm texture are great in soups and chilis that need to cook for a long time, or in dishes where they hold their own, like a cold bean salad. Do cook these long and slow, as they contain a toxin, phytohaemagglutinin, when eaten raw.

Dark Red Kidney Beans

Illustration by Seanan Maher

Green Split Peas

You know them as the star of split pea soup (AKA erwtensoep or snert in the Netherlands). They’re also essential to a savory green version of pease pudding, something like a British hummus, that’s often served with ham or bacon, beetroot and stottie cakes. Eet smakelijk!

Green Split Peas

Illustration by Seanan Maher

Adzuki Beans

Most often used in sweet treats in East Asia, such as in ice cream or candied. Traditionally in Japan, where there are more than 300 registered cultivars, rice with adzuki beans ( ; sekihan) is cooked for auspicious occasions. Enjoy in a simple grain bowl with miso and your favorite choi.

Adzuki Beans

Illustration by Seanan Maher

Garbanzo Beans

You know it by so many names it might as well work for MI6. Pliny the Elder noted they were routinely offered to Venus, Roman goddess of love, beauty, sex and fertility. Try subbing them for coffee if you don’t want the caffeine, so long as they’re roasted ‘n’ ground.

Garbanzo Beans

Illustration by Seanan Maher

Mung Beans

Its name originates from the Hindi word (“moong”), which is derived from the Sanskrit word (“mudga”). Requiring a hot climate for germination and growth, it’s considered the hardiest of the pulse crops. You see them in many Asian cuisines and dishes, from desserts to dosas.

Green & Red Lentils

Hominids in a hurry surely loved lentils. They’re quick and easy to prepare and one of the first foods to have ever been cultivated. Believed to have originated in central Asia, and consumed since prehistoric times, lentil seeds dating back 8,000 years have been found at archeological sites in the Middle East.

Green & Red Lentils

Illustration by Seanan Maher

French Green Lentils

A bit nuttier and peppier, with a slightly darker hue and one third smaller, than their non-Franco cousins. They hold their shape extremely well and are perfect for salads and light soups. Try with frisée and an egg yolk and mustard-based vinaigrette.

French Green Lentils

Illustration by Seanan Maher

Navy Beans

These are the beans used for the famous Boston Baked Beans. With a mild, delicate flavor, they were named such because of their inclusion in the U.S. Naval diet during the second half of the 19th Century. Don’t let that stop you from giving them a go in a hearty ham hock soup with lots of herbs.

Navy Beans

Illustration by Seanan Maher

Red Lentil and Lemon Soup

Makes 4-6 servings

3 Tbsp olive oil, more for garnish

1 large onion, chopped

2 garlic cloves, minced

1 Tbsp tomato paste

1 tsp ground cumin

¼ tsp kosher salt

¼ tsp pepper

1 pinch of chile powder

1 quart broth

2 cups water

1 cup red lentils, soaked 2 hours - overnight

1 carrot, diced

¾ cup sweet potato, peeled/diced

Zest and juice of 1 lemon, more to taste

3 Tbsp cilantro, chopped

Drain lentils soaked in water.

In large pot, heat oil over high heat. Sauté onion and garlic until golden.

Stir in tomato paste, cumin, salt, pepper and chili powder. Sauté briefly. Add broth, water, lentils, carrots, sweet potato and lemon zest. Simmer with pot partially covered until lentils are soft, about ½ hour. Add salt as needed.

With an immersion or regular blender, purée half the soup and add it back to pot. Reheat soup if necessary, stir in lemon juice and cilantro and drizzle with good olive oil.

Red Lentil & Lemon Soup