Cooking legumes does not require special skills; you just need to follow a few principles: Soaking – most types (except lentils and peas) benefit from 6–12 hours in water. This shortens cooking time and improves digestibility. Rinsing – always drain the soaking water and rinse the legumes before cooking. Cooking time – varies by type. Lentils cook for approximately 15–20 minutes, chickpeas for 60–90 minutes, and beans for up to 1.5 hours.

7 Best Types of Legumes: How Beans Differ from Lentils and How to Prepare Them without Bloating

Table of Contents

The world of legumes is full of colours and flavours. This diverse group of foods, from beans and lentils to chickpeas and peas, has been popular worldwide for thousands of years. Did you know that the oldest archaeological find of lentils dates back to 8,000 BC?

At first glance, unassuming legumes are literally a treasure trove of health. They are rich in protein, fibre, vitamins, and minerals, making them an ideal part of your diet. Nevertheless, many people avoid them.

It is a great pity not to fully utilise them in the kitchen. In the first part of our guide, we took a detailed look at why legumes are considered the food of the future and what health benefits they offer. Now, we will delve even deeper into their diverse world and show you how to easily incorporate them into your diet. Let’s explore the types of legumes that exist, why it’s worth eating them, and how to prepare them correctly.

Guide to 7 Types of Legumes

1. Beans

Beans are among the most widespread legumes in the world and have countless varieties. Their great advantage is their high content of protein, fibre, iron, and antioxidants. Interestingly, some varieties contain significantly more plant pigments (anthocyanins), which give them not only a beautiful colour but also antioxidant effects.

Beans are incredibly versatile in the kitchen. They are used in soups, stews, salads, and even spreads.

What Types of Beans Exist?

Red beans (kidney beans) have a firmer texture and a subtly sweet taste. This prevents them from breaking down during cooking, making them ideal for stews, such as the typical chilli con carne. They are notable for their content of anthocyanins, plant pigments similar to those found in blueberries, which have antioxidant effects. ^[3]
Adzuki is a small bean originating from Asia, popular, for example, in Japanese cuisine. You may know it as an ingredient in sweet Anko paste, which is used in Japanese desserts like mochi or dorayaki.
Mung is a green bean, also popular in Asian cuisine. The beans themselves are easily digestible and popular, for example, in soups or as the base for dhal. Its sprouts are also well-known, containing even more vitamins and other beneficial components than the legume itself.
Black Beans have an earthier flavour that suits thick soups or burritos. They contain many anthocyanins, which lend them significant antioxidant effects.
Pinto beans have a typical mottled skin that turns reddish-brown after cooking.
Lima (butter) beans have large, pale grains with a delicate buttery flavour. They are excellent for soups, sauces, stews, vegetable ragouts, or braised dishes.
Navy beans are also known as haricot beans or white beans. This small, oval-shaped variety originates from America and is popular in salads and blended as a base for spreads.
Fava beans, also known as broad beans, have large, flat, green pods with wide green seeds. They are well-known in Middle Eastern and Mediterranean cuisine. They can be eaten roasted as a snack or as a regular part of meals. For example, traditional Egyptian breakfast Ful Medames is prepared from them, where, in addition to fava beans, another main ingredient is tahini paste.
Black-eyed peas are also known as cowpeas. This bean is used to prepare the well-known dish Hoppin’ John, for example, which is a New Year’s tradition in the southern parts of the USA.

2. Lentils

Lentils are one of the oldest cultivated crops. According to archaeological findings, people have been eating them for over 8,000 years. They are among the legumes that cook the fastest and do not require soaking. They are rich in iron, vitamin B9 (folate), protein, and fibre, making them an ideal food for vegetarians and vegans.

What Types of Lentils Exist?

Brown lentils are the most common type of this legume. They have a mild nutty flavour and hold their shape well. They are suitable for salads and soups. They contain a lot of iron, which is important for red blood cell formation.
Red lentils, on the other hand, are characterised by small grains that cook quickly and break down easily. This makes them ideal for soups, purees, Indian dhal, and other recipes. This type of lentil has a high content of folate, which is important for women during pregnancy.
Beluga is a black lentil that resembles caviar with its small grains. It has a delicate flavour and is very rich in polyphenols with antioxidant effects. It adds an elegant appearance to dishes.
Yellow lentils are popular in Indian cuisine, cook quickly, and are easily digestible. They have a milder flavour than red lentils and are suitable for spiced dishes and purees.

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3. Chickpeas

Chickpeas are among the most popular legumes in the world – from the Middle East to India and the Mediterranean. Their subtly nutty flavour and creamy texture make them an ideal ingredient for spreads, salads, soups, hot dishes, and other recipes. It’s no wonder that the legendary hummus or crispy falafel originated from chickpeas.

In addition to being filling and delicious, they are also among the most nutritionally valuable legumes. They are an excellent source of folic acid (folate), essential for red blood cell formation and proper nervous system development. Among minerals, they stand out for their content of copper, manganese, iron, phosphorus, potassium, and magnesium. Compared to other legumes, they also offer a very favourable profile of essential amino acids, making them one of the best plant-based protein sources for vegetarians and vegans. ^[2,6]

Another interesting fact is their high content of choline, a substance necessary for the proper transmission of information between the brain and muscles. Chickpeas are also rich in soluble fibre, especially raffinose, which helps maintain healthy digestion and promotes the growth of beneficial gut bacteria (microbiome). ^[1,9]

4. Peas

Peas are among the most traditional legumes in our region. In recent years, they have also become popular in the form of pea pasta or pea protein, which proves that they are an exceptionally versatile ingredient.

From a nutritional perspective, peas are surprisingly rich. Just 100 g of raw peas covers almost 50% of the daily requirement for thiamine (vitamin B1), which is important for the proper functioning of the nervous system and the conversion of nutrients into energy. In addition, they also contain other B vitamins that support metabolism and vitality. ^[11]

Peas and products made from them, such as the aforementioned pasta, are also a valuable source of manganese, vitamin K, phosphorus, and magnesium, which support bone health. Vitamin K also plays an important role in blood clotting, and magnesium in muscle function. Peas are also rich in potassium, which helps maintain normal blood pressure.

5. Soybeans

Soybeans are a versatile legume that has been cultivated and consumed in Asia for over 2000 years. They are quite unique in their composition, as they are one of the few plant foods that can compete with animal sources in protein quality. Therefore, they form the basis for typical meat alternatives, such as tofu, tempeh, or soy chunks or noodles. Popular plant-based soy proteins are also made from them. ^[4,5]

This type of legume also stands out for its fat content. Unlike others, which average less than 5 g of fat, soybeans contain up to 20 g of fat/100 g. Most of this consists of healthy fats in the form of polyunsaturated fatty acids. For this reason, soybean oil is also produced from them. ^[4]

They are also unique for their high content of isoflavones, which are substances that can act similarly to estrogens. This is why soy is associated with topics such as supporting bone health, alleviating menopausal symptoms, and even reducing the risk of certain types of oncological diseases. ^[5]

6. Lupini Beans

Lupini beans are a legume traditionally used in the Mediterranean and the Andes. Although not very widespread in our region, they are among the most valuable legumes from a nutritional perspective. They contain up to around 35% protein, similar to soybeans. They are also characterised by a high content of fibre and a low proportion of carbohydrates.

Their seeds are also a rich source of antioxidants, such as polyphenols, and can contribute to blood sugar regulation. Thanks to their content of essential amino acids, such as lysine, and high-quality proteins, lupini beans have potential as an alternative to meat, tofu, or cheese. ^[7]

This legume is used as a side dish for main meals or as an ingredient in salads. It is also used to produce a caffeine-free coffee alternative or processed into lupini flour. In Greece, for example, this flour is often used in the production of pastries, flatbreads, or cakes. It can also be used to thicken sauces and soups.

7. Peanuts

Although peanuts are commonly classified as nuts, they are actually legumes. The popular peanut butter is thus practically a legume product. This is also why they are an excellent source of protein and also contain many healthy fats.

In addition, peanuts are also a storehouse of B vitamins (especially thiamine, niacin, and folate) and vitamin E, which acts as an antioxidant. Among trace elements, zinc, iron, copper, manganese, and selenium stand out, supporting immunity, blood formation, and bone health. ^[8]

Their rich palette of phytonutrients is also interesting – they contain, for example, resveratrol, a well-known antioxidant associated with heart protection. Furthermore, they contain isoflavonoids (daidzein, genistein) with estrogen-like effects, or phytosterols, which reduce cholesterol absorption. ^[8]

You can read more about the properties of peanuts and their health effects in the article Peanuts: A Superfood that Can Help You Lose Weight and Improve Health.
Everything about peanut butter is revealed in the article Peanut Butter: How to Pick the Best One, and What Impact It Has on Your Health?

Average Nutrient Content in Legumes

The values in the table are average and may vary for individual types depending on soil quality, processing, etc.

Legume	Energy value	Protein	Carbohydrates	Fibre	Fats	Iron
Red kidney beans	337 kcal	22.5 g	46 g	15 g	1 g	6.7 mg
Mung beans	347 kcal	24 g	46 g	16 g	1 g	6.7 mg
Brown lentils	352 kcal	25 g	52 g	11 g	1 g	6.5 mg
Red lentils	358 kcal	24 g	52 g	11 g	2 g	7.4 mg
Chickpeas	378 kcal	20 g	51 g	12 g	6 g	4.3 mg
Soybeans	446	36 g	21 g	9 g	20 g	15.7 mg
Peas	364 kcal	23 g	39 g	22 g	4 g	4.7 mg
Peanuts	588 kcal	23 g	19 g	8 g	43 g	1.6 mg

^[10]

How to Improve Legume Digestibility and Avoid Bloating?

Some people avoid legumes due to concerns about bloating, but proper preparation significantly alleviates this problem. The following can help:

soaking and rinsing
longer cooking or cooking in a pressure cooker
adding herbs and spices, such as caraway, fennel, marjoram, or savoury
smaller portions of legumes

How to Cook Legumes?

Cooking legumes does not require special skills; you just need to follow a few principles:

Soaking – most types (except lentils and peas) benefit from 6–12 hours in water. This shortens cooking time and improves digestibility.
Rinsing – always drain the soaking water and rinse the legumes before cooking.
Cooking time – varies by type. Lentils cook for approximately 15–20 minutes, chickpeas for 60–90 minutes, and beans for up to 1.5 hours. In a pressure cooker, it is significantly faster.
Salt at the end – add it only towards the end of cooking so that the legumes do not remain hard.
Seasoning – herbs (caraway, bay leaf, savoury) will improve the taste and also aid digestion.

Legumes prepared this way can be used in soups, salads, spreads, ragouts, or as a side dish instead of rice or potatoes.

Which Legumes Cook the Fastest?

If you do not have time for long cooking, choose legumes that do not require soaking and are cooked in a few minutes. This primarily includes peeled red lentils, which are ready in just 15–20 minutes. Beluga lentils or yellow lentils cook similarly fast. Generally, lentils are the quickest to prepare. Other legumes usually need to be soaked beforehand and cooked longer.

How Long to Soak and Cook Legumes?

Legume	Soaking	Cooking time
Red kidney beans	6 – 8 hours	60 – 90 minutes
Adzuki Beans	not necessary	50 – 60 minutes
Mung beans	4 – 8 hours	45 – 60 minutes
Pinto Beans	6 – 8 hours	60 – 90 minutes
Lima (Butter) Beans	8 – 10 hours	45 – 60 minutes
Navy Beans	8 – 10 hours	90 – 120 minutes
Fava Beans	10 – 12 hours	120 – 180 minutes
Brown lentils	not necessary	20 minutes
Red lentils	not necessary	15 – 20 minutes
Beluga Lentils	not necessary	15 – 20 minutes
Yellow lentils	not necessary	20 minutes
Chickpeas	12 – 24 hours	60 – 90 minutes
Peas	not necessary	30 – 45 min
Soybeans	12 – 24 hours	120 – 180 minutes
Lupini Beans	24 hours	60 – 120 minutes

How Many Times a Week Should You Eat Legumes?

If you want to ensure that legumes provide you with their maximum benefits, include them in your diet at least 2–3 times a week. One serving corresponds to cooked legumes approximately the size of your palm.

How to Add Legumes to Your Diet?

The best thing about legumes is their versatility. They can be used in hot and cold dishes, savoury and sweet. You don’t just have to eat them in soups or stews; you can also prepare the following dishes from them.

Main dishes where legumes are the base of the meal. For example, typical bean goulash, cowboy beans, or chilli con carne.
Salads, to which legumes add protein and fibre.
Spreads and dips, as their consistency makes them perfect for this after cooking.
Soups, which legumes thicken perfectly. For example, bean soup is excellent or also pea soup and creamy red lentil soup.
Porridge and stews, such as typical pea porridge or bean stew.
Sweet recipes, where they can be perfectly incorporated, thanks to their neutral taste. For example, bean brownies will surely surprise you.

And if you want to simplify your work even more, feel free to reach for high-quality canned or RTE (Ready to Eat) legumes, which you don’t have to cook; just rinse them.

How to Store Legumes?

Dry legumes are best stored in a cool, dark, and dry environment, ideally in airtight containers. This protects them from moisture and pests. When stored correctly, they can even last for several years.

Cooked legumes should be stored in the refrigerator in a sealed container and consumed within 3–5 days. If you want to store them longer, you can freeze them. In the freezer, they will maintain their quality for 6 to 12 months. Just remember to drain cooked legumes well before freezing and consume them immediately after thawing.

Proper food storage should not be neglected. Therefore, if you want to know how to handle oats, nuts, eggs, and other foods, read the article How to Store Food Properly to Last as Long as Possible.

What Should You Take Away from This?

Legumes are truly a superfood worth including in your diet. From beans and lentils to chickpeas and peas, and even soy or peanuts, each type offers unique benefits and wide possibilities for use in the kitchen. It is a simple, affordable, and extremely effective way to provide your body with quality proteins, fibre, vitamins, and minerals.

Whether you choose classic lentil soup, exotic chickpea hummus, or modern legume pasta, your diet will be more nutritious, varied, and healthier. Do not be afraid to experiment with different types and recipes.

Have we inspired you to include legumes in your diet more often? If you liked the article, share it with your friends and acquaintances.

Legumes

Grains and cereals

Sources:

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[3] KAN, L. et al. Antioxidant activities and anthocyanins composition of seed coats from twenty-six kidney bean cultivars. – https://www.sciencedirect.com/science/article/pii/S1756464616302444

[4] MESSINA, M. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. – https://pmc.ncbi.nlm.nih.gov/articles/PMC5188409/

[5] MESSINA, M. et al. The health effects of soy: A reference guide for health professionals. – https://pubmed.ncbi.nlm.nih.gov/36034914/

[6] NAM, T. et al. Effectiveness of Chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10647263/.

[7] PRUSINSKI, J. White lupin (Lupinus albus L.) - nutritional and health values in human nutrition - a review. – https://cjfs.agriculturejournals.cz/artkey/cjf-201702-0001_white-lupin-lupinus-albus-l-nutritional-and-health-values-in-human-nutrition-a-review.php

[8] TOOMER, O.T. Nutritional chemistry of the peanut (Arachis hypogaea). – https://pubmed.ncbi.nlm.nih.gov/28662347/

[9] WALLACE, T.C. et al. The Nutritional Value and Health Benefits of Chickpeas and Hummus. – https://pmc.ncbi.nlm.nih.gov/articles/PMC5188421/

[10] FoodData Central. – https://fdc.nal.usda.gov/

[11] What is Check Your Food. – https://www.checkyourfood.com/pages/what-is-check-your-food