Red beans

Red beans contain much more protein than meat. It provides vitamin C, E, K and quite significant amounts of B vitamins (especially B1 and B6). It is a good storehouse of iron and zinc. In smaller amounts, it also contains magnesium, phosphorus, potassium, selenium, calcium, manganese and copper. Red beans are an excellent ingredient in salads, soups, vegetable stews, pastes, purees and dishes typical of Mexican cuisine. Before cooking, soak in water for about 12 hours.