Lentils – Lentils are from the legume family. There are many different colours of lentils including green, brown, black and red. Traditionally used in curries, stews and soups. Lentils are high in fibre to support our gut health and a good source of protein. They are also rich in polyphenols, plant chemicals which help keep our body healthy and reduce the risk of developing certain diseases.
Black beans – Black beans are also known as black turtle beans. They are commonly used as a protein source in Mexican and Latin American dishes such as tacos, quesadillas, bean burgers and stews. They contain antioxidants which help support our immune system and are a good source of fibre. They also contain a range of vitamins and minerals including calcium, selenium and iron.
Fava beans – Fava beans or broad beans have a lovely creamy, earthy flavour and commonly used in soups, stews, falafel and dips. Nutritionally they are a good source of protein, fibre, copper, manganese, and folate. They contain a range of antioxidants to support our immune system and overall health.
Kidney beans – Kidney beans originate from Central America and are part of the legume family. Red kidney beans are commonly used in Chilli con carne however there are also white, purple and black ones too. They are a great source of plant-based protein and fibre plus B vitamins, iron and folate which all help to support our energy levels.
Butter beans – Butter beans also known as Lima beans have a soft, creamy texture. Popular in dips, salads, soups and stews. Butter beans are packed with fibre which supports digestion and provide folate and iron to help our energy levels and reduce tiredness.
Cannellini beans – Cannellini beans are used widely in Europe, Asia and many parts of America. They are used in stews, casseroles, soups, salads and often served with pasta. They are a good source of protein and fibre and the mineral potassium which is good for our heart health.
Haricot beans – Haricot beans are most commonly known as the beans in Heinz baked beans. Their smooth and buttery texture lends itself to soups and casseroles absorbing lots of flavour. A good source of fibre to support a healthy gut and plenty of protein to support among other things muscle and bone health. They also contain B vitamins, potassium, folate and iron to support energy levels.
Borlotti beans – Borlotti beans are a type of kidney bean with a speckled exterior. They are sweet and creamy commonly used for soups, salads and casseroles in Italian and Portuguese cuisines. Borlotti beans are a good source of fibre to support digestive health and potassium which helps keep our heart healthy.
Maize – Maize commonly known as corn is a cereal grain eaten all over the world. It is incorporated into many dishes or eaten alongside meals. Maize is a great source of carbohydrates giving us energy as well as fibre to support digestive health. It also contains B vitamins, magnesium, zinc and copper which are important for energy production.
Rye – Rye is a cereal grain which contains gluten and is closely related to wheat and barley. It is a dark wholegrain with a rich flavour. Rye flour can be used to make bread, crackers and crispbreads. It is a good source of fibre which helps support our digestion. It contains a range of nutrients including B vitamins, zinc and magnesium, phosphorus and calcium.
