The Top 5 most nutritious beans you should have on your plate.

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The Top 5 most nutritious beans you should have on your plate.

Beans have had a bad rap through the years as a food more ‘musical’ than anything else. Don’t let that make you shy away from these nutrition powerhouses! From providing a punch of blood-sugar friendly energy, through being an excellent source of vegetarian protein, these powerful little helpers should be on everyone’s plate.

See Komati Foods’ favourite and most nutritious beans to consider incorporating into your daily diet TODAY.

Pinto Beans

Often dynamite comes in small packages. Despite their size, these beans pack 7.5 grams of protein and the same amount of fibre into one half-cup serving. They’ll help boost your iron, folate, magnesium, B6, thiamine and manganese. Folate is critical for pregnant women as it helps with the growth of the baby, and B vitamins are critical to sustaining healthy energy levels for everyone. Even better, they make scrumptious additions to dishes like chili and refried beans, plus work amazingly in soups, slow cooker meals and even as homemade baked beans.dsc_1120

Kidney Beans

The name may be odd- they’re named for their shape- but these dark beans provide a healthy punch of blood-sugar balancing fibre, lean protein, iron, copper and magnesium. These beans have a good firm feel and absorb flavour well, so they’re not only popular in cooked dishes and soups, but make a great addition to salads too.

Black Beans

Black beans are low in fat and calories- half a cup yields about 113 calories, while still giving you 8g of protein, 7 of fibre and less than 1g of fat. They provide folic acid, potassium, iron and magnesium, and are great for helping you stay full even if you’re trying to manage your weight and cut calories. They’re perfect for mexican dishes

[think burritos and enchiladas], dips and salads, and make an awesome wrap filling too.


Despite the name, Chickpeas are a bean too- they’re also known as Garbonzo beans. Low in fat and packed with protein, B6, calcium, magnesium and potassium, they’re delicious too. The critical components of falafel and hummus, you can add them to curries, salads and soups or make a delicious herb and spice mash with them. They even make great veggie burgers.ING-red-kidney-beans-main


Last, but certainly not least, the humble lentil gives a mighty 13g of protein and 12g of fibre in ¾ of a cup. Coming in an attractive range of colours, they’re suitable for a vast number of dishes from soups and salads to vegetarian chilli and ‘mince’.


All types of beans are good sources of protein, excellent sources of fiber, and naturally fat-free, sodium-free, and cholesterol-free. So why wait, contact us at Komati Foods and make beans an integral part of your new healthy lifestyle!