Black Soya Beans ingredients:

black soybeans

Nutritional value per 100g : Energy 1731 kJ/ 413 Kcal, protein >38, Fat 20, Carbohydrates 22, dietary fibre 4, Moisture 10-14.5, Minerals : calcium, iron, potassium, sodium, phosphur, magnesium, Vitamins : A, Niacin, B1, B2, B6, E.

Cannellini Beans Alubia ingredients:

Cannellini Beans.

Serving Suggestion: Ideal for soups, casseroles, salads and pates. Try cooking them with onions, garlic, tomato and chilli for a spicy and unusual vegetable dish. An easy way to add colour and protein to any meal. Use in chilli instead of red kidney beans.

Add cooked beans to soups, stews and rice dishes. When simmered with rice, gives the rice a nice purple colour.

Cooking Instructions: Soak overnight, bring to the boil in fresh water and simmer for approximately 1 hour or alternatively pressure cook for 15 minutes.

Like most beans, black-eyed beans are rich in soluble fibre, which helps to eliminate cholesterol from the body. They are a good source of folate, potassium, copper, phosphorous and manganese. As a high-potassium, low-sodium food they help reduce blood pressure. Not only are they low in fat, but when combined with grains, beans supply high quality protein which provides a healthy alternative to meat or other animal protein. Beans also contain protease inhibitors which frustrate the development of cancerous cells.

A 1/2-cup serving of butter beans has 96 calories. Carbohydrates contribute 66 calories, protein accounts for 23 calories and fat provides the remaining 7 calories. A serving of butter beans provides 4.8 percent of the daily value for calories, assuming a daily diet of 2,000 calories. A 1/2-cup serving of canned butter beans has 25 percent of the daily value for thiamine. It also has 10 percent of the daily value for vitamin C, 8 percent of the daily value for riboflavin and 2 percent of the daily value for vitamin A.