Complete List of Foods under Food Group - 'Beans and Lentils'

The Beans and Lentils category offers a highly nutritious and diverse collection of plant-based foods that are rich in protein, fiber, vitamins, and essential minerals. This group includes a variety of legumes that are consumed around the world in many forms, both in traditional dishes and modern recipes. Beans and lentils serve as excellent meat alternatives for vegetarians and vegans, providing key nutrients like iron, folate, potassium, and magnesium.

Common beans in this category include black beans, kidney beans, navy beans, pinto beans, great northern beans, and lima beans. Each variety comes with its unique texture and flavor profile. Black beans and kidney beans, for example, are popular in soups, stews, and salads, while navy beans and great northern beans are often used in baked dishes and casseroles. Lima beans and butter beans offer a creamy texture that works well in side dishes and mixed vegetable recipes.

Lentils are another staple in this group, available in colors like green, brown, red, and yellow. Lentils cook faster than most beans and are widely used in soups, curries, and stews. They are known for their high protein content and low-fat nutritional profile, making them a heart-healthy food option. Lentils also contain complex carbohydrates that help stabilize blood sugar levels.

This category also includes specialty beans like adzuki beans, fava beans, mung beans, hyacinth beans, cranberry (Roman) beans, and black-eyed peas (cowpeas). These varieties appear in many global cuisines, from Asian red bean desserts to Mediterranean hummus and Indian dal preparations. Canned and dried versions are available for convenience, while low-sodium and no-salt-added options cater to those with specific dietary needs.

Prepared products like baked beans, refried beans, and chili with beans are included here too. Many are seasoned and ready-to-eat, offering quick meal solutions. Products such as tofu, tempeh, soy milk, soy flour, and soy-based meat substitutes also belong to this group, given their origin from soybeans. These are widely used in vegetarian and vegan diets as protein-rich alternatives to animal products.

Furthermore, the category covers bean-based flours like chickpea flour (besan) and soy flour, which are essential in baking and cooking gluten-free recipes. Fermented soy products like miso and natto bring unique flavors and probiotic benefits. Additionally, various ready-to-eat spreads, like hummus and peanut butter, made from legumes and peanuts, contribute to the versatility of this group.

In summary, Beans and Lentils offer an economical, sustainable, and highly nutritious food source. Their rich diversity supports countless culinary applications, making them a staple food group in both traditional and modern diets across the globe.