Import
The beans They belong to legumes and have accompanied the human diet for thousands of years.
They are found in Greek cuisine from antiquity to the most modern bowl options.
As a plant-based superfood, beans are easily incorporated into a variety of dietary plans.
This article explains how different varieties of beans, their nutritional values, and practical uses can support the body and mind.
1. What are beans?
They belong to the legume family.
The beans are legume cereals of the Fabaceae family, characterized by protein and fiber.
Chickpeas, lentils, and peas have similar benefits, but beans stand out for their variety and flavor flexibility.
Key ingredient of the Mediterranean Diet
Greek and Mediterranean cuisine is based on the daily use of beans — an average of 3–4 times a week in traditional families.
Their low price supported older generations with a meal rich in nutrients and energy.
Nutritional approach: low cost – high value
With a very low price per kilo, beans offer nutrients — fiber, protein, minerals — at an affordable cost.
If you're wondering if they can replace meat or proteins, the answer is: yes, to a certain extent.
2. Bean varieties
In this chapter we will look at the most popular varieties, along with examples and their good use.
Giants – elephants
Large, white and creamy after cooking.
Ideal for bean soup and summer salads, but tiring without soaking.
Red mullet (borlotti)
Pink-white with burgundy stripes.
With an earthy flavor and buttery texture — a favorite in soups and stews.
White (moderate, plate)
Economical, neutral in flavor, suitable for any food that requires a neutral background (such as bean soup in Thessaly).
Black-eyed
Small, black, with a broken white "eye".
Ideal for salads, tacos, moussaka or Mexican recipes.
Red kidney beans
Crispy and red, they are used in chili, sauces and Indian wild lentils.
Soybeans
Rich in protein, a base for tofu and edamame — common use in Asian cuisines.
Canned beans – what to look out for
Ready and quick — watch out for salt and preservative content.
Rinse before use.
3. Nutritional value
What is it that makes the beans so loud
Rich in plant protein
A 200g serving of cooked beans has about 14g of protein — about the same as a medium serving of meat.
Source of iron, potassium, magnesium, folic acid
Fantastic ingredients for blood, heart, nerve health and cellular reconstruction.
Dietary fiber for the digestive system
Beans contribute to good bowel function, sugar control and cholesterol reduction.
Low fat and zero cholesterol
Ideal for cardiac and metabolic balance, as they are free of saturated fats.
Suitable for vegans, fasting and plant-based diets
As a source of protein and iron, beans are a mainstay of any vegetarian plan.
4. Health benefits of beans
Sugar regulation and diabetes prevention
Thanks to the combination of fiber and steady release of carbohydrates, beans slow down the rise in glucose.
Cholesterol reduction
Fiber reduces the absorption of LDL cholesterol, while flavonoids help maintain healthy lipids in the blood.
Feeling of satiety and weight loss support
Through protein and fiber, they slow down hunger, helping to reduce calories without depriving.
Gut health and microbial flora
Natural “food” for probiotics.
Beans improve the composition of intestinal flora and strengthen defenses.
5. How to cook them properly
Soaking – why it's important
Helps reduce anti-reflective agents, bloating and maintains a gentle simmer.
Boiling time per type
Giants – ~90'
Black-eyed – ~45'
Red mullet – ~60'
Kidneys – ~60–70'
Soybeans – ~2 hours, usually with pressure.
Techniques for better digestion
Add: Daphne, olive tree, oregano or fresh rosemary at the boil.
Rinse before cooking, and cook with the foam removed.
Recipes
Bean soup
Traditional Greek recipe with fava beans made from white beans.
Boiling tomatoes, carrots, onions, plenty of olive oil and lots of lemon.
Baked beans
With black-eyed peas baked with tomato, garlic, spices and a breadcrumb crust.
Black-eyed peas salad
Baked beans, bell pepper, red onion, lettuce, fresh mint - olive oil-lemon dressing.
Beans with rice
A classic combination, from Spanish arroz con habichuelas to Greek fasourouzo.
Beans in tortillas/tacos
Black-eyed peas with corn, salsa, avocado and hot sauce - a Mexican twist.
6. Frequently asked questions from the public
Can they be consumed during pregnancy and by children?
Yes, they are safe.
Ideal for iron and folic acid.
Just be careful with inflation in very young children.
Do beans make you fat or help you lose weight?
No.
The feeling of satiety contributes to weight loss.
Beans and fasting: what is allowed?
Yes, they are allowed during fasting except on days when only vegetables are allowed.
Are canned beans the same as cooked beans?
Usually saltier.
For less salt, rinse before use.
Beans and digestion – how to reduce bloating?
Soaking, cooking with aromatics, and avoiding eating on an empty stomach help a lot.
Conclusion
The beans They are a nutritious, economical and flexible food option.
With protein, fiber, vitamins, and minerals — they support the body on multiple levels.
Ideal for everyone — from families to vegans and athletes.
You are encouraged to include them regularly in your diet, experiment with recipes, and discover their nutritional richness for yourself.
