Black Beans – The Heart of Latin American Kitchens
Black beans have captured hearts from Mexico to Brazil, standing as one of the most beloved legumes worldwide. In Latine cuisine, we typically have black beans with rice, meat, and in soups, and if you’re Latine or if you’ve been to a Latin American restaurant, then you know that black and pinto beans are culturally prevalent in Latin America. Their small size and mild, somewhat meaty flavor makes them incredibly versatile. Black beans emerge as a culinary star in both Latin American dishes, gracing the table with dishes such as Moros y Cristianos in Cuba and Gallo Pinto in Costa Rica, where the deep, robust taste of black beans effortlessly pairs with a medley of ingredients.
These nutritional powerhouses pack a serious protein punch while remaining budget-friendly. In other cultures, like the United States, black beans have become commonly used in plant-based burgers, salads, and chili. From Cuban black bean soup to Brazilian feijoada, these beans have crossed borders and won over taste buds globally.
Chickpeas – The Mediterranean Marvel
During the period studied (2016 to 2020), chickpeas ranked as the type of pulse most consumed in Spain, with an average consumption of 1.6 kilograms per person in 2020. Also known as garbanzo beans, chickpeas have become a superstar in kitchens from the Middle East to India. Also known as garbanzo beans, chickpeas are a great source of fiber and protein, and many scientific studies show that beans and legumes, such as chickpeas and hummus — which is primarily made from chickpeas — may provide various health benefits.
The chickpeas segment is expected to experience a significant CAGR from 2025 to 2030, where the demand for healthy plant-based protein sources continues to grow, and chickpeas are gaining popularity for direct consumption or as an ingredient in healthy high-protein foods. Their creamy texture and mild taste make them perfect for transforming into hummus, while their cooking versatility shines in Indian curries and Mediterranean stews. What’s fascinating is how chickpeas maintain their shape during cooking, making them ideal for salads and grain bowls.
Lentils – The Quick-Cooking Protein Champions
The majority of the world’s lentils are grown in Canada, where in 2018, about 1.5 million hectares of lentils were harvested. Unlike their bean cousins, lentils don’t require overnight soaking, making them a weeknight dinner hero. Lentils are a great source of vegetarian protein and can be a good addition to soups and stews, and lentils are one of the most iron-rich legumes.
From red lentils that cook in just 15 minutes to sturdy green varieties that hold their shape beautifully, these legumes adapt to countless cuisines. Similar to NHANES, the most consumed legume types in the BLP 2017 survey were dry beans followed by green legumes, chickpeas, and lentils. Indian dal, French lentil salads, and Middle Eastern soups all showcase these protein-packed gems. Their earthy flavor and ability to absorb spices make them incredibly satisfying in any dish.
Pinto Beans – America’s Favorite Comfort Food
The five leading types of legumes purchased in the US were pinto bean, black bean, kidney bean, lima bean, and chickpea. Pinto beans have earned their place as one of America’s most cherished legumes, especially in Southwestern cuisine. In Mexican cuisine, pinto beans shine as a cornerstone of dishes like refried beans, frijoles, and hearty stews, where their creamy texture and earthy flavor are perfectly complemented by the vibrant spices and herbs found in this culinary tradition.
Their speckled appearance disappears when cooked, transforming into a beautiful brown color that’s perfect for mashing. Pinto beans are common in Mexico and you can eat them as whole beans or mashed and fried. Whether served alongside barbecue, mixed into chili, or transformed into creamy refried beans, pintos deliver both comfort and nutrition. Their ability to break down slightly during cooking creates that perfect creamy consistency that makes them irresistible.
Kidney Beans – The Chili Champion
The three most popular beans for chili are kidney, pinto, and black beans due to their earthy flavor and firm, yet creamy texture. These large, kidney-shaped legumes have become synonymous with hearty comfort foods around the world. Their robust structure holds up beautifully in long-cooking dishes, making them perfect for stews and slow-cooked meals.
From Louisiana’s famous red beans and rice to Indian rajma curry, kidney beans bring substance and satisfaction to the table. In the Southern United States, red beans and rice is a popular dish made with kidney beans, rice, and a spicy sausage or ham hock, while Latin American cuisines are known for their use of beans, particularly black beans and kidney beans. Their meaty texture makes them an excellent protein substitute in vegetarian dishes, while their ability to absorb flavors ensures every bite is packed with taste.
Navy Beans – The All-American Classic
The navy bean name comes from its use as a staple food in the U.S. Navy in the mid-1800s due to being cost-effective yet nutritionally rich, and navy beans are great at absorbing the flavors they are cooked with, making them a popular choice for white bean dips, chilis, pasta, and burgers in popular American dishes like Boston baked beans, Kansas City-style BBQ baked beans, and Senate Bean Soup.
These small white beans might look unassuming, but they’re incredibly versatile. Navy beans, also called haricot beans, are at the top of my list because of their creamy texture and buttery, nutty flavor, and they are so versatile. Their mild flavor profile makes them the perfect canvas for bold seasonings, whether you’re making a smoky barbecue sauce or a delicate herb-infused soup. What’s remarkable is how they maintain their shape even after hours of cooking, making them ideal for both rustic comfort foods and elegant presentations.
Green Peas – The Underestimated Powerhouse
Peas are also a type of legume, and one cup (160 grams) of cooked green peas contains high quality protein, fiber, micronutrients, and antioxidant compounds that contribute to health benefits like nourishing good gut bacteria and maintaining healthy blood sugar levels. Often overlooked as just a simple side dish, green peas deserve recognition as a legitimate legume superstar.
Fresh peas burst with sweetness that frozen varieties can’t quite match, but both forms bring impressive nutrition to the table. Peas are a particularly good source of vitamin K, a fat-soluble vitamin necessary for proper blood clotting and bone health, and they are also fairly high in protein, with much research showing that pea protein, often added to foods or used as a supplement, may have benefits. From British mushy peas to Indian matar paneer, these little green spheres add color, texture, and nutrition to countless global dishes. Their natural sweetness pairs beautifully with both delicate herbs and robust spices.
Lima Beans – The Misunderstood Giant
Lima beans often get a bad rap from childhood memories, but these large, flat legumes deserve a second chance. Their buttery texture and mild flavor make them incredibly versatile when prepared properly. Unlike smaller legumes, limas have a unique creamy consistency that works beautifully in both warm dishes and cold salads.
From succotash in the American South to gigantes plaki in Greece, lima beans have found their way into comfort foods worldwide. Black, pinto, kidney, cannellini, Great Northern, cranberry, garbanzo, fava, and – yes, even the hated lima – beans come in many shapes, sizes, and colors, each with its unique flavor and texture, and beans can be boiled, sautéed, fried, roasted, mashed, and pureed, making them incredibly versatile in the kitchen. Their size makes them particularly satisfying, and their ability to absorb surrounding flavors means they shine in herb-heavy dishes and rich, tomatoey stews.
Black-Eyed Peas – The Southern Tradition Bearer
Another Southern favorite is black-eyed peas – a dish thought to have been brought to the United States by African slaves – is often served on New Year’s Day for good luck. These distinctive legumes, with their characteristic black “eye,” carry deep cultural significance alongside their impressive nutritional profile.
The red beans and rice equivalent in other parts of the South, especially in South Carolina, is Hoppin’ John, a mix of salt pork, rice, and blackeye peas or cowpeas, where cowpeas are the preferred legume in the Carolinas, and George Washington Carver said of the lowly cowpea: “As a food for man, the cowpea should be to the South, what the White, Soup, Navy, or Boston bean is to the North, East, and West.” Their earthy, nutty flavor pairs perfectly with smoky seasonings, making them ideal for Southern comfort dishes. Beyond tradition, they cook relatively quickly and maintain a pleasant texture that works well in both hot dishes and cool summer salads.
Soybeans – The Protein Transformation Masters
Soybeans are tan, round beans that are native to China and are now heavily produced in the U.S., used to make a variety of plant-based meat substitutes, including tofu, tempeh, and yuba, and also commonly used to make sauces, vegetable oils, while edamame is green, immature soybeans that have a sweet taste and are commonly added to soups, stir-fries, rice dishes, and side dishes.
From creamy tofu to fermented tempeh, soybeans showcase incredible versatility in global cuisines. Legumes belong to the Leguminosae family, which includes oil-producing crops such as peanuts and soybeans, where the latter is the fifth largest food crop after wheat, rice, corn, and barley. Asian cuisines have perfected the art of soybean transformation, creating everything from silky soy milk to umami-rich miso paste. Young soybeans, enjoyed as edamame, offer a completely different experience with their bright green color and sweet, nutty flavor that makes them irresistible as snacks or appetizers.
The global legume market continues expanding as more people discover these nutritional treasures. However, the average consumption of legumes worldwide remains low at 21 g/person/day compared to 112 g/person/day for meat, and the average per capita consumption of legumes in the US is only 9.3 g/day. Whether you’re exploring new cuisines or rediscovering childhood favorites, these ten legumes offer endless possibilities for creating satisfying, nutritious meals that connect us to food traditions spanning centuries and continents.
