Photo credit @klararisbergcooks

Beans don’t need to be boring or come in a can covered in sauce. Beans are a cupboard staple because they are so versatile and healthy. If you’ve only tried the canned variety, we’re here to convince you that you’re missing out on the true bean flavours that’s both good for your gut and the planet.

Why beans?

Beans are one of the best sources of protein and are low in calories so they’ll keep you feeling fuller for longer. Beans also increase the bacteria in your gut. A good mix of gut bacteria helps you digest food, boosts your immune system and reduces your risk of diseases like diabetes.

Did you know that beans are also good for the planet? When they grow, beans release nitrates into the soil, which helps with soil health and growth of other food in the fields. Beans are a staple part of regenerative farming. So if you’re not including beans in your diet, here are seven to try.

Best beans for your diet



Photo Credit: Boldbean Co

Chickpeas are one of the most versatile beans. Creating hummus, falafel, and mouthwatering when roasted up and tossed on a salad. Chickpeas are rich in protein and fibre and are scientifically proven to reduce blood sugars.

Chickpeas taste great in Moroccan tagine or in a flavourful curry or side such as chana masala. Serve cooked and naked over your salad for a nutty taste.

Red Beans

red beans

Photo Credit: Boldbean Co

Another popular bean choice. This bright red bean is jammed full of vitamins and minerals, including iron. So adding some kidney beans to your meals will give you an energy boost.

Of course, kidney beans go great in a hot chilli and served up with rice. They can also be served up in Pasta e Fagioli, an Italian soup with pasta and kidney beans that’s warm and filling.

Butter Beans

butter beans

These large creamy beans look like a big brother of haricot beans. Packed full of protein and carbs but low in fat, butter beans add a richness to dishes. Get some Greek inspo with a healthy serving of gigantes plaki served on freshly toasted sourdogh for a quick lunch. Browse our gift box range and find Bold Bean Co butter beans inside our pantry hampers. 

pantry hamper


Black beans


Photo Credit: Boldbean Co

Black beans are small but mighty and add a burst of colour to your food. Often black, blue or purple when you cook them, these are a great addition to a rainbow salad or Bhudda bowls. Like other beans, black beans are packed full of vitamins and minerals to keep your hair and skin healthy.

Black beans are great in one pots like chilli or curries. Some of that great comfort food to get you through the winter months.

Beautiful beans

Beans are bursting with goodness for a healthy diet and are one of the best foods to grow for soil health. We’re huge supporters of regenerative farming at On The Table so love experimenting with new ways to include beans in our recipes.

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