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Legumes / Beans
Legumes, also called pulses (primarily in the U.K.), is another
name for beans, peas, and lentils. This
group also includes chickpeas, baked and refried beans, soy
milk, tempeh, and texturized vegetable protein. Legumes are
all good sources of fiber, protein, iron, calcium, zinc,
and B vitamins, and other nutrients
that may prevent cancer and heart disease.
Quick Page Summary: It's important to eat about
two (2) servings a day of legumes/beans. Some good choices
include black beans, chick peas (or hummus), lentils,
peas, and soybeans (or tofu, soy milk, etc.).
According to the Physician
Committee for Responsible Medicine (PCRM), the following are the
daily recommendations for fruits and vegetables.
- Two (2) or more servings a day.
Legumes, which is another name for beans, peas, and lentils,
are all good sources of fiber, protein, iron, calcium,
zinc, and B vitamins. This group also includes chickpeas,
baked and refried beans, soy milk, tempeh, and texturized
- Serving size: cup cooked beans • 4 ounces tofu or
tempeh • 8 ounces soy milk
The world's healthiest* legumes/beans (and their derivatives) include
the following. Try to include a variety in your diet.
beans / black turtle beans– Black
beans (sometimes also called black
turtle beans) are medium-sized,
oval, have a matte black color,
and are sweet tasting with an almost
mushroomy flavor. They have
a soft, floury texture. Black beans
are a good source of folate, dietary
fiber, manganese, protein, magnesium,
vitamin B1 (thiamin), phosphorus,
and iron. They're loaded with antioxidants
and may help lower your risk of
heart attacks while stabilizing
blood sugar. Black
beans are a popular addition to
many Mexican dishes, and make a
great substitute for meat in tacos
beans / chick peas – Also
called chick peas, garbanzo beans
are round, irregularly shaped tan
beans with a firm texture and mild,
nutlike flavor. They're a good
sources of manganese, folate, dietary
fiber, protein, copper, phosphorus,
and iron. Eating garbanzo beans
can lower "bad" cholesterol,
give you energy, stabilize blood
sugar, and provide antioxidant effects. Popular
in the Mediterranean region, India,
and the Middle East, garbanzo beans
are used frequently in these cuisines
to make dishes like hummus (Mediterranean
region) or chana masala (India).
Garbanzo beans are also great when
sprinkled on salads.
beans – Kidney
beans have skins that range from
very dark red to pink and flesh
that is cream colored. Kidney beans
are noted for their robust flavor.
Milder flavored white kidney beans,
which are more difficult to find,
are better known as cannellini
good sources of folate, dietary
fiber, manganese, protein, iron,
phosphorus, copper, potassium,
magnesium, vitamin B1 (thiamin),
and vitamin K. Kidney beans can
lower your risk for a heart attack,
give you energy, stabilize blood
sugar, help memory, and provide
antioxidant effects. These versatile
beans are often used in chilis,
soups, stews, and salads. Cannellini
beans are the traditional beans
for the Italian Pasta e Fagioli
or "pasta and bean soup." Kidney
beans contain toxins when raw,
and can be dangerous if eaten uncooked.
- Lentils – Lentils
are good sources of folate, dietary
fiber, manganese, iron, protein,
phosphorus, copper, vitamin B1 (thiamin),
and potassium. Lentils can help your
cardiovascular system, lower your
"bad" cholesterol, give
you energy, and stabilize blood sugar.
There are several different types
of lentils. Red (or pink) lentils
contain a lower concentration of
fiber than green lentils (11 percent
rather than 31 percent). Lentils
tend to be very hearty and make a
great addition to soups and stews.
Unlike most legumes, dried lentils
do not need to be soaked before
beans / butter beans –
There are different types of lima
beans, all of which are good for
you. Lima beans are good sources
of dietary fiber, manganese, folate,
protein, potassium, iron, copper,
phosphorus, magnesium, and vitamin
B1 (thiamin). Lima beans can help
lower your "bad"
cholesterol, reduce your risk of
heart attack, give you energy, stabilize
blood sugar, and provide antioxidant
benefits. With their buttery flavor,
lima beans are great in soups, stews,
salads, or on their own as a side
dish. Combined with corn and sometimes
green or red bell pepper, they are
used to make succotash.
beans / white beans – Navy
beans, also called white beans,
are small, oval, and white. Navy
beans are good sources of folate,
manganese, dietary fiber, protein,
phosphorus, copper, magnesium,
iron, and vitamin B1 (thiamin).
Navy beans can lower your risk
of heart attack, give you energy,
stabilize blood sugar, provide
antioxidant benefits, and help
maintain your memory. These small
white beans are commonly used to
make baked beans, but they're also
good in soups, salads, and chili.
They're relatively difficult to
digest. Navy beans
are so named because they were
a food staple for the U.S. Navy
in the 1800s.
- Peas – Peas
are good sources of dietary fiber,
manganese, protein, folate, vitamin
B1 (thiamin, potassium, and phosphorus.
Peas may lower blood pressure and
prevent heart disease. They also
give you energy and stabilize blood
sugar. Peas can be found fresh, canned
or dried (and split). Unlike most
legumes, dried split peas do not
need to be soaked before they're
beans / mottled beans – Pinto
beans, sometimes called mottled
beans, are medium-sized, oval,
speckled reddish brown over a pale
pink base, and have a solid texture
and flavor. Pinto beans are good
sources of folate, dietary fiber,
manganese, protein, phosphorus,
iron, magnesium, potassium, copper,
and vitamin B1 (thiamin). Pinto
beans can lower cholesterol, lower
your risk of heart attacks, give
you energy, stabilize blood sugar,
provide antioxidant benefits, and
help maintain your memory. Pinto
beans are used in many Mexican
dishes and to make refried beans.
- Soybeans – Soybeans'
key benefits are related to excellent
protein content, high levels of essential
fatty acids, numerous vitamins and
minerals, isoflavones, and fiber.
Soybeans are also good sources of
manganese, protein, iron, phosphorus,
dietary fiber, vitamin K, omega-3
fatty acids, magnesium, copper, vitamin
B2 (riboflavin), and potassium. The
soybean is a nutritional powerhouse
and is extremely versatile—it's
used to make salad oil, tofu, soy
sauce, mock meats, soy milk and
soy cheese, and many meat and dairy
alternatives. The actual beans need
to be soaked a long time (when dried)
and are somewhat hard to digest,
but they're extremely nutritious.
*According to the George Mateljan
Foundation. See the "World's
Healthiest Foods" web site
for more information.
Canned, or Frozen?
Legumes are most commonly found dried
(in bulk bins), canned, or frozen.
The differences in nutritional value
between cooked dried beans and canned
beans are very small, except for the
amount of salt. Occassionally, you
can also find them fresh. Frozen is
also a great option. All legumes, regardless
of how they are stored or prepared
are healthy and nutritious.
- Dried – Bulk
dried beans are the most inexpensive
option. Many people also believe it's
the most flavorful. Dried beans
are almost always cooked by boiling,
often after having been soaked for
several hours. While the soaking is
not strictly necessary, it shortens
cooking time and results in more evenly
textured beans. Additionally, discarding
one or more batches of soaking water
leaches out hard-to-digest complex
sugars that can cause flatulence. Cooking
times vary from one to four (1 – 4)
hours but are substantially reduced
with pressure cooking.
- Canned – Canned
beans are usually very high in sodium,
but are easy to cook (most are ready
to eat out of the can). Before using,
dump the beans into a colander and
rinse thoroughly to remove the salt
Preparing Dried Legumes
Tip: One (1) cup of dried beans or
peas usually makes about two to three
(2 – 3) cups cooked.
There are two common ways to prepare
- Basic Preparation – Before
using, rinse dried beans under running
water and pick out any debris or
blemished beans. Dried beans should
soak in water for several hours or
overnight to soften before cooking.
To soak beans, place them in a large
saucepan or bowl and cover with three
(3) inches of water. Let stand, covered,
for six (6) hours or overnight. Do
not soak beans longer than twelve
(12) hours or they may begin to ferment.
Drain beans before cooking.
- Quick Soak
Method – Place beans
in the pan in which they will be cooked.
Cover with three (3) inches of water.
Bring to a boil and boil for two (2)
minutes. Remove from the heat; cover
and let stand for one to two (1 – 2)
hours. Proceed with recipe.
Tip: Salt, sugar, and acidic foods
like tomatoes will harden uncooked
beans and therefore should be added
last, after the beans have been completely
To cook the beans, use these steps.
Place the bans in the pan and
then cover with water. Do NOT use
soaking water for cooking (it has
toxins). You may want to add oil
to reduce the amount of foam they'll
Bring to a boil.
Reduce heat to low and simmer until
tender. Simmer gently to prevent
skins from bursting. Stir occassionally.
- Beans/peas are done when they are
fork-tender. Most varieties take
1 1/2 – 2 hours to cook.
Dried Beans Cooking
Beans (1 cup)
4 cups water)
||6 – 8
min – 60 min
|Garbanzo / Chick Peas
min – 120 min
||6 – 8
min – 90 min
min – 20 min
Green or Brown
min – 45
||6 – 8
min – 90 min
||6 – 8
min – 60 min
min – 40 min
||6 – 8
hrs – 3 hrs
|6 – 8
min – 60
- Dried – Dry
legumes can keep up to two (2) years
if stored in a cool, dry place; however,
as time passes, their nutritive value
and flavor may degrade, and their
cooking times lengthen.
- Cooked – Cooked
legumes can be covered and refrigerated
for four to five (4 – 5) days.
Cooked legumes usually freeze well
(except for lentils) and can keep
in the freezer for up to six (6)