Beans: Nutritional value, varieties and ways of consumption

Introduction

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.
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.

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.

Nutritional approach: low cost – high value

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.

Black (black turtle beans)

Small and uniformly dark across their entire surface — they are not black-eyed peas, although they are constantly confused.
They hold their shape well and go well with rice, peppers and tomatoes.

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.

Suitable for vegans, fasting and plant-based diets

As a source of protein and iron, beans are a mainstay of any vegetarian plan.

5. How to cook them properly

Boiling time per type

Giants – ~90'
Black-eyed – ~45'
Red mullet – ~60'
Kidneys – ~60–70'

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.

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.

Conclusion

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.

If you're interested in black beans, read our guide to black beans.

If you want to try other legumes, see our recipes with chickpeas.

In our online store you will find all our legumes.