Beans & Lentils

Grown all around the world, Beans & Lentils are a staple food which can be added to salads, soups and casseroles or made into spreads and dips. They vary in size and shape as well as colour, from dark reds and browns to light green to beige to white. They can be cooked with Rice & Grains and vegetables to create unique combinations of flavour from meaty to beany.


Toor Dal

Toor Dal

Either sold plain or oily, these split peas are the main ingredient of Tarka, an Indian dish where the toor dal are cooked to a pulp with an aromatic blend of spices.

PER 50g SERVING:

Energy

798.5kj186kcal

Sugar

1.05g

Fat

1.80g

Saturates

0.20g

Salt

0.25g

28.7%

2.1%

3.6%

0.4%

0.5%

% of your guideline daily amount


Urid Dal

Urid Dal

These creamy white dal are split black lentils which have a rather bland flavour. They are usually soaked overnight and then ground to a flour to be used in the preparation of batters and dosas in Southern Indian cooking.

PER 50g SERVING:

Energy

584.5kj137.5kcal

Sugar

2.45g

Fat

0.70g

Saturates

0.35g

Salt

0.01g

8.2%

4.9%

1.4%

0.7%

0.0%

% of your guideline daily amount


Marrowfat Beans

Marrowfat Beans

These are fresh green peas that have been left to dry naturally in the fields before podding and storing. They are the main ingredient of “mushy peas”, a Northern English dish, which is cooked for a long time to a pulp and usually served with fried chicken and chips.

PER 50g SERVING:

Energy

220kj52.5kcal

Sugar

1.45g

Fat

0.20g

Saturates

0.01g

Salt

0.01g

0.9%

2.9%

0.4%

0.0%

0.0%

% of your guideline daily amount


Pinto Beans

Pinto Beans

Streaky brown bean when uncooked which turns into a pinkish brown when cooked. Pinto beans have acreamy texture which makes them ideal made into dips.

PER 50g SERVING:

Energy

713.5kj168kcal

Sugar

1.65g

Fat

0.90g

Saturates

0.20g

Salt

0.01g

12.8%

3.3%

1.8%

0.4%

0.0%

% of your guideline daily amount


Puy Lentils

Puy Lentils

Even though they are tiny in shape, dark green puy lentils are full of flavour. They are the gourmet’s choice of lentils and can be added to salads for a bistro-style lunch

PER 50g SERVING:

Energy

738.5kj176.5kcal

Sugar

2.00g

Fat

1.00g

Saturates

0.10g

Salt

0.05g

14.8%

4.0%

2.0%

0.2%

0.1%

% of your guideline daily amount


Red Kidney Beans

Red Kidney Beans

Named after their shape, red kidney beans are an essential ingredient in Chilli con carne, a warming Mexican dish that is served with rice. They make a spectacular bean salad when mixed with other coloured beans such as cannellini beans, black kidney beans and mung beans.

PER 50g SERVING:

Energy

588.5kj138.5kcal

Sugar

1.25g

Fat

0.70g

Saturates

0.35g

Salt

0.02g

8.2%

2.5%

1.4%

0.7%

0.0%

% of your guideline daily amount


Red Lentils

Red Lentils

The lovely pale orange colour of red lentils is warming in itself. Red lentils cook quickly and can be added to any soup or stew as a thickener or cooked with warming Indian spices to make dahl.

PER 50g SERVING:

Energy

676.5kj159kcal

Sugar

1.05g

Fat

0.65g

Saturates

0.10g

Salt

0.05g

8.8%

2.1%

1.3%

0.2%

0.1%

% of your guideline daily amount


Split Green Peas

Split Green Peas

Delicious when cooked with ham hocks to make pea soup, green split peas are also great made into a dip

PER 50g SERVING:

Energy

847.5kj202.5kcal

Sugar

2.95g

Fat

0.75g

Saturates

0.60g

Salt

0.03g

12.7%

5.9%

1.5%

1.2%

0.1%

% of your guideline daily amount


Split Yellow Peas

Split Yellow Peas

Split yellow peas have a bright colour, soft texture and mild flavour. They are great in curries or in Indian style soups and casseroles

PER 50g SERVING:

Energy

784kj185kcal

Sugar

1.20g

Fat

1.20g

Saturates

0.20g

Salt

0.05g

18.8%

2.4%

2.4%

0.4%

0.1%

% of your guideline daily amount


Soup Mix

Soup Mix

A nutritious blend of lentils, peas and grains that makes a healthy soup. Only 1 tablespon of soup mix can turn a bland soup into a hearty one.

PER 50g SERVING:

Energy

287.5kj68kcal

Sugar

0.25g

Fat

0.50g

Saturates

0.05g

Salt

0.03g

2.9%

0.5%

1.0%

0.1%

0.1%

% of your guideline daily amount


Soya Beans

Soya Beans

Soya beans, the basis of tofu, are an excellent source of protein. Once cooked the bean still retains a bit of bite but has a nutty taste. Mainly used in Asian dishes it is delcious added to stir fries and soups

PER 50g SERVING:

Energy

795kj191kcal

Sugar

3.00g

Fat

9.00g

Saturates

1.00g

Salt

0.01g

143.1%

6.0%

18.0%

2.0%

0.0%

% of your guideline daily amount


Yellow Lentils

Yellow Lentils

Also known as masoor dal, these tiny yellow lentils are traditionally used in vegetarian Indian cooking. As they cook they lose their shape but still maintain their nutty flavour .

PER 50g SERVING:

Energy

676.5kj159kcal

Sugar

1.05g

Fat

0.65g

Saturates

0.10g

Salt

0.05g

8.8%

2.1%

1.3%

0.2%

0.1%

% of your guideline daily amount


Green Lentils

Green Lentils

Lentil soup is not lentil soup without these khaki green coloured lentils. They hold their shape with cooking and are used in most soups that demand for lentils

PER 50g SERVING:

Energy

656.5kj155kcal

Sugar

0.60g

Fat

0.95g

Saturates

0.10g

Salt

0.01g

12.5%

1.2%

1.9%

0.2%

0.0%

% of your guideline daily amount


Split Moong Dal Green

Split Moong Dal Green

These are mung beans which have been split and are an excellent addition to rice and curries in Asia

PER 50g SERVING:

Energy

594kj139.5kcal

Sugar

0.95g

Fat

0.55g

Saturates

0.10g

Salt

0.05g

6.5%

1.9%

1.1%

0.2%

0.1%

% of your guideline daily amount


Split Moong Dal Yellow

Split Moong Dal Yellow

They are mung beans which have been peeled and split. They are used extensively in Indian dishes and are the main ingredient of Kitchari

PER 50g SERVING:

Energy

594kj139.5kcal

Sugar

0.95g

Fat

0.55g

Saturates

0.10g

Salt

0.05g

6.5%

1.9%

1.1%

0.2%

0.1%

% of your guideline daily amount


Mung Beans

Mung Beans

Mostly used for sprouting and in traditional dhal recipes, these tiny green mung beans are very easily digested. They also make a delicious addition to Asian style soups and casseroles.

PER 50g SERVING:

Energy

579kj162.5kcal

Sugar

0.75g

Fat

0.55g

Saturates

0.15g

Salt

0.01g

6.4%

1.5%

1.1%

0.3%

0.0%

% of your guideline daily amount


Haricot Beans

Haricot Beans

Much smaller in size than cannellini beans, haricot beans are the most common beans used in tinned baked beans. They are also used in soups and stews especially tomato based ones

PER 50g SERVING:

Energy

624.5kj147kcal

Sugar

1.40g

Fat

0.80g

Saturates

0.15g

Salt

0.05g

10.0%

2.8%

1.6%

0.3%

0.1%

% of your guideline daily amount


Lima Beans

Lima Beans

These sweet tasting large beans can be enjoyed as a salad simply served with a drizzle of extra virgin olive oil, lemon and chopped fresh mint; or added to soups and cassoulets for more sustenance

PER 50g SERVING:

Energy

581kj136.5kcal

Sugar

0.50g

Fat

0.55g

Saturates

0.15g

Salt

0.01g

6.4%

1.0%

1.1%

0.3%

0.0%

% of your guideline daily amount


Black Eyed Beans

Black Eyed Beans

These popular beans originate from the Southern states of the US and has a distinctive appearance. They have a nutty flavour and in the USA are traditionally served on New Year’s Day for good luck

PER 50g SERVING:

Energy

639kj162.5kcal

Sugar

0.50g

Fat

0.80g

Saturates

0.20g

Salt

0.03g

10.2%

1.0%

1.6%

0.4%

0.1%

% of your guideline daily amount


Black Kidney Beans

Black Kidney Beans

A staple in Latin American and Caribbean cuisine, these beans have a strong earthy flavour and are used traditionally in soups and enchiladas

PER 50g SERVING:

Energy

566.5kj133kcal

Sugar

1.25g

Fat

0.70g

Saturates

0.10g

Salt

0.02g

7.9%

2.5%

1.4%

0.2%

0.0%

% of your guideline daily amount