Transcript Legumes
Legumes Nutrition Legumes fit into two of the food groups: Protein Vegetables Nutrition Legumes are a good source of vitamins and minerals such as: Iron Calcium B Vitamins and Vitamin E Have no cholesterol, they are low in fat. Kinds of Legumes Split Peas Yellow or green. Mild flavor. Used mainly in soups. Black-Eyed Peas Small, oval, white with black spots. Mild flavor. Many uses Kinds of Legumes Lima Beans Small or large in size. Mild, buttery flavor. Many uses. Kidney Beans Large beans. Light or dark red. Hearty flavor. Uses include chili, red beans and rice, and salads. Kinds of Legumes Navy Beans Small, white beans. Mild flavor. Many uses, including baked beans and soups. Garbanzo Beans Also known as chickpeas. Round with rough texture. Nut-like flavor. Many uses, especially in Middle Eastern Foods. Kinds of Legumes Pinto Beans Small, oval beans with pink dots. Mild flavor. Used for chili, refried beans, and other Mexican foods. Forms of Legumes Uncooked legumes are sold in plastic bags, in boxes, or in the bulk food section. You can also buy canned beans that are already cooked. Buying and Storing Legumes Store uncooked legumes in a tightly covered container in a cool, dry place. Preparing Dried Legumes Step 1: Sort the Beans Remove any foreign materials. Rinse beans several times to wash off dirt and dust. Preparing Dried Beans Soak the Beans Soak the beans overnight. Soaking reduces the cooking time and helps prevent the beans from forming gas in the digestive system. To soak, place beans in a large pot. Add water to cover the beans. Preparing Dried Beans Simmer the Beans Beans should be simmered until they are tender. This will take from 1-3 hours, depending on the type of bean. Tips for Cooking Beans Undercook beans if they will be cooked again later as part of a recipe. Overcook beans if you plan to use them for dips or sandwich spreads. Salt, sugar, and acidic foods such as tomatoes and vinegar can toughen beans. Add these ingredients near the end of cooking time. Don’t add baking soda when cooking dried beans. Tofu Soybeans are used to make tofu. Tofu is a custard-like product that is very high in protein and low in calories and sodium. Many vegetarians use tofu as a meat substitute.