Beans, beans, beans, the more you eat the more you… never mind. Beans are a staple ingredient in many Australian kitchens, prized for their versatility, affordability, and nutritional value. From fresh green beans to dried kidney beans, they’re a key component of countless dishes, providing protein, fibre, and essential nutrients. Whether you’re cooking a hearty stew or tossing a fresh salad, there’s a type of bean suited for every recipe. Let’s take a closer look at some of the most popular varieties of beans, and how they’re used in Australian cooking.
1. Green Beans
Also known as string beans or snap beans, green beans are one of the most common and versatile vegetables found in Australian kitchens. Crisp, fresh, and slightly sweet, they are often steamed, boiled, or sautéed and served as a side dish. Green beans are also a staple in stir-fries, casseroles, and salads. Their mild flavour pairs well with garlic, butter, or lemon, making them a quick and easy addition to any meal. Whether served alongside a roast or mixed into a light summer salad, green beans offer a burst of freshness and texture.
2. Kidney Beans
Kidney beans are easily recognised by their deep red colour and kidney-like shape. These beans are widely used in hearty dishes like chilli con carne, stews, and curries, where their firm texture holds up well to slow cooking. They’re particularly popular in Mexican and Tex-Mex cuisine, where they are used in burritos, tacos, and chilli dishes. Kidney beans are also packed with nutrients, including protein, iron, and fibre, making them an excellent addition to vegetarian meals. While they’re most commonly found dried or canned, kidney beans should always be cooked thoroughly, as raw or undercooked beans contain toxins that can cause illness.
3. Chickpeas
Chickpeas, also known as garbanzo beans, are a favourite in Middle Eastern and Mediterranean cooking, and have become increasingly popular in Australia. With a nutty flavour and a firm, creamy texture, chickpeas are incredibly versatile. They’re the base of popular dishes like hummus and falafel, but they’re also delicious roasted for a snack, added to salads, or simmered in curries. Chickpeas are rich in protein and fibre, making them a popular choice for vegetarians and vegans. Canned chickpeas are a convenient pantry staple, while dried chickpeas require soaking and cooking before use.
4. Black Beans
Black beans are small, glossy beans with a deep, almost purplish-black colour. Known for their creamy texture and earthy flavour, black beans are a staple in Latin American cuisine, often featured in dishes like burritos, black bean soup, and Cuban-style rice and beans. They’re also gaining popularity in Australian kitchens for their nutritional benefits, including high levels of protein, fibre, and antioxidants. Black beans are perfect for adding to salads, stews, and even veggie burgers. Like other dried beans, black beans need to be soaked and cooked before use, though canned black beans offer a quicker alternative.
5. Cannellini Beans
Cannellini beans, often referred to as white beans, are a type of kidney bean with a creamy texture and mild flavour. These beans are commonly used in Italian cooking, especially in dishes like minestrone soup or Tuscan-style salads. Their soft texture makes them perfect for blending into dips or purees, and they work well in casseroles, stews, and pasta dishes. Cannellini beans are also a good source of protein and fibre, making them a healthy addition to any meal. Both dried and canned cannellini beans are readily available in most supermarkets.
Beans, in all their forms, are a fantastic addition to any diet, offering a wealth of nutritional benefits and endless versatility in the kitchen. Whether you’re using them fresh, dried, or canned, beans are easy to cook with and adaptable to a wide range of cuisines. From the crisp green bean to the hearty kidney bean, they play a vital role in meals across Australia and the world. Get the freshest varieties of beans right here at Alexanders Fruit Market, 12 Chester St. Oakleigh – Wednesdays through Saturdays!