World Love Beans Day! Beans, how come you are so outstanding?

February 10th is the fifth "World Pulses Day". The Food and Agriculture Organization of the United Nations (FAO) has set "Pulses for a Sustainable Future" as the theme of World Pulses Day in 2023. In this highlight moment of pulses with the love of "beans" as the main theme, let us unlock the magical bean family together.

The so-called pulses refer to all legumes that can produce pods. Compared with other food crops, pulse crops can better tolerate drought and climate disasters, which helps to improve the resilience of the agricultural system; at the same time, pulses are rich in nutrients and provide the human body with a large number of vitamins and minerals that are very important for health. Common pulse crops include soybeans, red beans, peas, black beans, cowpeas, soybeans, mung beans, broad beans, sword beans, kidney beans, cyperus chinensis, chickpeas, lentils, pigeon peas, etc. There are many varieties with different nutrients, and the cultivated areas are all over the world.

01

Soybean

Soybean is an annual herb and the most important legume in the world. Soybean originated in China and was called "shu" in ancient times. According to the carbonized soybean seeds found in the Erlitou site in Luoyang, Henan, it can be inferred that soybean has a history of four to five thousand years of cultivation in China.

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Soybeans were introduced to the United States in 1804 and became an important crop in the southern and midwestern United States in the mid-twentieth century. Soybeans cultivated in various countries around the world were directly or indirectly spread from China. Soybeans are mainly grown in Northeast my country, North China, Shaanxi, Sichuan, the lower reaches of the Yangtze River, and Southwest China, among which the quality of soybeans grown in Northeast China is the best.

In terms of nutritional value, soybeans have the highest protein content among all legumes, and are also rich in a variety of amino acids needed by the human body. They are known as the "king of beans", "meat in the field", "green milk", etc., and are one of the most respected natural foods by nutritionists. Every 100g of soybeans contains about 35g of protein, 16g of fat, 34g of carbon water, 16g of dietary fiber, 2.71mg of B vitamins, 191mg of calcium, 1503mg of potassium, and 199mg of magnesium.

From the round and plump soybeans, to the refreshing and tender tofu pudding, the fresh and flexible brine tofu, the paper-thin dried tofu, the firm and elegant frozen tofu, to the soybean paste which is the soul of Northeastern cuisine, to home-cooked dishes such as braised pork feet with soybeans, soybeans in tomato sauce, kelp and soybean soup... the fragrance of soybeans for thousands of years has brought people countless delicacies while also giving everyone infinite longing for a better life.

02

red beans

Red beans originated in China and have a planting history of more than 2,000 years. Red beans are known as the "red pearls" of food. They are not only a nutritious product, but also one of the important raw materials for food and beverage processing industries.

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The largest area of ​​adzuki beans is planted in Asia, and adzuki beans are also produced in Africa, Europe and America. In China, adzuki beans are mainly distributed in North China, Northeast China and the middle and lower reaches of the Yellow River and the Yangtze River.

Every 100g of red beans contains 20g of protein, 62g of carbohydrates, 0.6g of fat, 8g of dietary fiber, 2.27mg of B vitamins, 74mg of calcium, 860mg of potassium, 138mg of magnesium, and rich iron and dietary fiber.

Red beans have a strong flavor. The first memory of Chinese people for red beans is cooking porridge. The soft, sweet and fragrant aroma makes people salivate. If you have patience, you can also steam the red beans and make various desserts, such as red bean soup, red bean jelly, red bean dumplings, red bean pudding, etc.

03

green beans

Mung bean, also known as green bean, is an annual upright herbaceous crop. Mung bean likes warmth, and the suitable temperature for germination and growth is 15~18℃.

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Mung beans are native to India and Myanmar, and have been cultivated in China for more than 2,000 years. my country has a wide distribution of mung bean cultivation, with a cultivation area second only to India, ranking second in the world. China is one of the main exporters of mung beans. Mung beans are also widely grown in East Asian countries, and are grown in small quantities in Africa, Europe, and the United States.

Every 100g of mung bean contains 22g of protein, 62g of carbohydrates, 0.8g of fat, 6g of dietary fiber, 2.36mg of B vitamins, 81mg of calcium, 787mg of potassium, and 125mg of magnesium. It not only has good edible value, but also has very good medicinal value.

Mung bean soup is a common summer drink for families, suitable for both young and old. In addition, there are also home-cooked dishes such as lily and mung bean porridge, mung bean glutinous rice cake, mung bean sago dew, and mung bean jelly.

04

broad bean

Broad beans are also called Hu beans, Buddha beans, Luohan beans, etc., because the pods are shaped like old silkworms, hence the name. Broad beans are crops used as food, vegetables, feed and green manure.

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Broad beans are generally believed to have originated in Southwest Asia and North Africa. According to legend, Chinese broad beans were introduced during Zhang Qian's mission to the Western Regions in the Western Han Dynasty. Broad beans are mainly distributed in temperate and subtropical regions, and are grown in more than 55 countries and regions in the world. For many years, China has been the country with the largest broad bean planting area and the highest total output in the world. In addition, broad beans are divided into spring-sown broad beans and autumn-sown broad beans according to the different sowing times. Spring-sown broad beans are mainly distributed in northern North China and the northwest region, while autumn-sown broad beans are mainly distributed in the Yangtze River Basin and the southwest region.

Broad beans are the third most important winter bean crop in the world. Every 100g of broad beans contains 25g of protein, 59g of carbohydrates, 1.6g of fat, 3g of dietary fiber, 2.36mg of B vitamins, 81mg of calcium, 787mg of potassium, and 125mg of magnesium. However, broad beans should not be eaten raw or eaten in large quantities to prevent bloating.

Chinese people love to eat broad beans, especially those in the south of the Yangtze River, who regard broad beans as a kind of heaven-sent delicacy. Every year, when fresh broad beans are on the market, they are definitely the main dish on the table. Spring without broad beans is soulless. Broad beans with scallion oil, broad beans with double peppers, broad beans with leeks, broad beans with bacon, and five-spice broad beans are all popular home-cooked delicacies.

05

Cyperus oleifera

Cyperus oleifera, also known as tiger nut, is an annual herbaceous sand-growing oil crop belonging to the Cyperaceae family. It is rich in various elements necessary for human health. It is also known as the "fruit of life" because of its high yield, easy cultivation and good taste.

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The cyperus rotundus is native to the banks of the Nile River in Africa. It was found in the tomb of an ancient Egyptian elder in the 15th century BC, and was placed together with gold, showing its nobility and value. In modern times, the cyperus rotundus is distributed in tropical, subtropical and temperate regions of Africa, Europe, Asia, North America and Latin America. More than 20 provinces and cities (regions) in my country have planted it, among which Xinjiang, Inner Mongolia, Heilongjiang, Jilin, Liaoning, Hebei, Shandong and other provinces have planted more.

Jatropha oil is rich in protein and amino acids and has extremely high nutritional value. Its fatty acid composition is comparable to the best quality olive oil and almond oil.

Every 100g of cyperus rotundus contains 6.46g of protein, 58g of carbohydrates, 30g of fat, 8.9g of dietary fiber, 0.43mg of B vitamins, 39.49mg of calcium, 559.08mg of potassium, and 116.1mg of magnesium. Abroad, cyperus rotundus is called God's snack food, which can be used as an effective supplement to staple food and a new food source. Cyperus rotundus has long been developed into consumer products such as beverages, milk powder, and elderly health food. The specialty drink of cyperus rotundus, Horchata (Horchata, meaning "cyperus rotundus milk"), is very popular in European countries such as Spain, Britain, France, Portugal, Latin America and the United States. NASA has evaluated various space foods, and cyperus rotundus has performed outstandingly in various test indicators. The rich nutrition of cyperus rotundus itself can meet the needs of long-term space life, making it the first choice for astronauts.

06

Chickpeas

Chickpeas, also known as peach beans and chicken beans, are annual herbaceous early-maturing crops. They are named because the surface of the seeds has a pointed protrusion similar to a hawk's beak. Chickpeas are drought-resistant and cold-resistant, and are suitable for growing in arid and warm areas.

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Chickpeas originated in West Asia, the Mediterranean coast and Ethiopia, and are distributed in the Mediterranean, Asia, Africa, and the Americas. Chickpeas are grown in about 47 countries in the world, with India having the largest planting area. China's Gansu, Qinghai, Xinjiang, Shaanxi, Inner Mongolia, Yunnan and other places have successively introduced and cultivated chickpeas.

Chickpeas are legumes with extremely high nutritional value. Every 100g of chickpeas contains 21g of protein, 60g of carbohydrates, 4.2g of fat, 12g of dietary fiber, 0.66mg of B vitamins, 150mg of calcium, 830mg of potassium, and 210mg of magnesium, which can replenish a large amount of energy for the human body. Chickpeas are a well-known Internet celebrity in the fitness world. They are very popular among vegetarian experts because of their high protein content.

Chickpeas can be eaten directly or processed into canned foods, soy milk and other foods. Common home cooking methods include crispy chickpeas, chickpea pilaf, chickpeas boiled with eggs, chickpeas in tomato sauce, etc.

You can use the table below

Comparing the nutritional content of different beans

According to personal needs

Choose the beans you need to consume

The nutritional value table of each bean is for reference only

Source: Grain and Oil Safety Working Committee of China Agricultural Risk Management Research Association

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