Information on Legumes

Legumes are the seeds that grow inside the pods or fruits of the Leguminosae family of plants. These seeds are eaten fresh, canned, frozen, dried or as flour. Legumes are a very healthy food, prized for their nutritional benefits.

Types

• Legumes include alfalfa, clover, peas, beans, lentils, lupins and peanuts. Types of legumes include garbanzo beans or chickpeas, lima beans, black beans, kidney beans, navy beans, great northern beans, pinto beans, black-eyed peas, split peas, field peas and brown, red or green lentils. Legumes are either mature or immature. Mature legumes are the dried seeds found inside pods, while immature legumes are harvested before they reach maturity on a plant.

Benefits

• Legumes are an excellent source of nutrients, including protein, fiber, folate, phosphorus, potassium, iron, zinc, calcium, selenium and B vitamins. They are low in fat and contain no cholesterol. Many legumes, such as red beans, kidney beans, black beans and kidney beans, are also a great source of antioxidants.

Preparation

• To prepare dry legumes for consumption, do a slow soak, hot soak, quick soak or gas-free soak to rehydrate them for even cooking. The longer legumes soak, the less gas the beans will produce and the softer they will become. Drain and rinse the legumes after soaking, then cook them. To cook legumes, cover the beans with three times their volume of water, add seasoning, bring the pot to a boil, and then let it simmer until tender. Dishes and meals that include cooked legumes include salads, dips and spreads, soups and casseroles.