Types of beans: kidney, black beans, chickpeas and how to use them
Beans are cheap, filling and versatile, yet the supermarket shelf can be confusing. Kidney beans, black beans, chickpeas, cannellini, butter beans, borlotti, mung beans... Which one belongs in a chilli and which in a soup? And do dried beans always need soaking?
In this guide we cover the most common types of beans, what they taste like, their texture and the best ways to use them. At the end you will find how to soak and cook dried beans, plus one important safety tip worth remembering every time.
Why eat more beans?
Beans are legumes and an excellent source of plant protein and fibre. Cooked beans typically contain 8 to 9 grams of protein and 6 to 9 grams of fibre per 100 grams. They also provide folate, iron, potassium and magnesium. Read more about protein rich foods for everyday meals.
Beans are also an easy way to replace some of the meat in a dish. Swap half the mince for kidney or black beans and the meal stays filling and familiar. If you want to eat more plant based, beans are a natural first step.
Dried or canned beans?
Canned beans are already cooked, so you can add them straight to a dish. Rinse them in a sieve first to wash off excess salt and the taste of the liquid. A standard 400 gram can usually holds about 240 grams of drained beans, enough for a meal for two or three.
Dried beans are cheaper and often have a firmer texture, but they need planning. 100 grams of dried beans gives roughly 250 to 300 grams once cooked. That is why it pays to cook a bigger batch and freeze some in portions.
The most common types of beans and how to use them
As a rule, dark and firm beans such as kidney and black beans hold their shape even in a long simmer. Pale, creamy beans such as cannellini and butter beans soften more easily, so they suit soups and spreads. Small beans cook fastest. Here is a quick guide to seven common beans.
Seven beans and what to cook with them
Kidney beans: firm and hearty, the classic choice for chilli, stews and curries.
Black beans: mild and slightly sweet, they hold their shape in tacos, bowls and salads.
Chickpeas: nutty and firm, for hummus, curries and roasting until crisp.
White cannellini beans: creamy and mild, for soups, braises and spreads.
Butter beans (lima beans): large and soft, good in soups and bakes.
Pinto and borlotti: creamy and earthy, for refried beans and Italian soups.
Mung and adzuki beans: small and quick to cook, for curries, soups and sprouting.
How to soak and cook dried beans
First sort the beans and remove any small stones or broken beans. Rinse them and soak in plenty of cold water overnight. Drain off the soaking water, rinse the beans and cook them in plenty of fresh water. Always follow the pack instructions and local food safety guidance too.
Cooking time depends on the type and age of the beans. Soaked black and kidney beans usually take 60 to 90 minutes, chickpeas 90 to 120 minutes and small mung beans around half an hour. Lentils need no soaking at all. Older beans can take longer, so always taste: a cooked bean is creamy inside, not chalky. Salt in the cooking water is fine, but add acidic ingredients such as tomatoes or vinegar at the end, as they slow down softening.
An important safety tip: boil beans properly
Many beans, especially red kidney beans, naturally contain a lectin that can cause a nasty stomach upset if the beans are eaten raw or undercooked. Proper boiling destroys it: after soaking, boil the beans hard for at least 10 minutes, then simmer until completely tender, usually at least half an hour in total. Warming beans to only about 80 °C can even make them more toxic.
So do not cook raw dried beans slowly at a low temperature. If you use a slow cooker, boil the soaked beans hard in a pan on the hob first and only then add them. Find more tips in our guide on how to use a slow cooker. Canned beans have already been heat treated, so this is not a concern with them.
What about fresh green beans?
Green beans are eaten pod and all, and they should also always be cooked before eating. For an example, try a simple soup with green beans. Store fresh green beans in the fridge in a bag, ideally away from tomatoes and bananas, which make them spoil faster.
Bean dishes for busy weeknights
The easiest way to start is with familiar dishes: chilli, tacos, curry and soups are great first experiments. Try for example a Mexican bean stew with rice or a pasta with kidney beans and cherry tomatoes. For more ideas, browse our chickpea and vegetarian recipes.
Once you know a few types, it is easy to swap them within the same recipe. Black beans work in most dishes that call for kidney beans, and cannellini can be replaced with butter beans. That way beans bring variety to the week without new recipes.
Bean dishes without the soaking
Our boxes bring chilli, curries and bean stews with every ingredient measured for your household and clear step-by-step recipes. Easy plant protein for busy weeknights.
