canadian beans

Light Red Kidney Beans

Description: As the name suggests, these beans a lighter in colour than their counterparts, but just as flavourful and nutritious! Kidney beans are an excellent plant-based source of protein making them a tasty choice for blending with meats. Bean and beef burger anyone?!

Use in: Salads, soup, casseroles, blending with meat, quesadillas, chili, nachos

Grown in: Ontario and Manitoba

white kidney beans

Also known as: Cannellini or alubia beans

Description: A staple in Italian cuisine, these large, white kidney-shaped beans have a nutty, earthy flavour and hold their shape when cooked. They make a delicious stand-in for potatoes when mashed or a crowd-pleasing hummus-like dip when whipped.

Use in: Salad, soup, chili, dips, stew and pasta

Grown in: Ontario and Manitoba

Cranberry Beans

Also known as: Romano or speckled sugar

Description: This pinkish, oval-shaped bean gets its name from its gorgeous dark-red speckles. With a plump, soft texture and a chestnut-like flavour, cranberry beans are as versatile as they come. They also have the highest folate content of all the beans!

Use in: Pasta, soup, salad, chili, cassoulet, baked beans, pasta

Grown in: Ontario and Manitoba

Pinto Beans

Also known as: Speckled beans, painted beans, frijol pinto

Description: Pinto beans have been a staple since 3000 BC. You’ll want to try the bean that has stood the test of time! Dry pinto beans have reddish-brown speckles, but turn a solid deep pink colour when cooked. They are plump, they are firm, and they are ready for some fun!

Use in: Tacos, burritos, quesadillas, huevos rancheros, fajitas, nachos, burrito bowls, rice, refried beans, chili con carne

Grown in: Alberta, Saskatchewan, Manitoba and Ontario

adzuki Beans

Also known as: Red bean or red mung bean

Description: These small, sweet, nutty flavoured beans have been used for centuries in Asian countries. Delicious in savoury recipes like rice, soups, stews, and curries, in traditional East Asian cuisines adzuki beans are often sweetened before eating. They are boiled with sugar, producing a red bean paste, before being added to sweets as a filling or a topping. Now that’s a sweet idea!

Use in: Its principal use is as a confectionery item

Grown in: Ontario and Manitoba


Bean Tips

Bean cooking time varies by type. When a bean is fully cooked, the skin is still intact but the bean can easily be smashed between two fingers.

During hot weather, soak dry beans in the refrigerator to prevent fermentation.

Draining and rinsing canned beans reduces the salt from the canning liquid and reduces the carbohydrates that can cause gas.

Choose no-salt-added canned beans to control the salt level or if salt ain’t your thing!

Have extra canned or cooked beans on hand? Cool and store in an air-tight container in the refrigerator for up to 3 days.

Beans bring the nutrients! They are high in fibre, low in fat, and a source of protein and folate.


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