8.05
Legumes/Beans
Embedded Files
Ever eat plant seeds? You eat seeds every time you eat a grain or bean product, like a bean burrito in a flour tortilla. Grains and legumes (beans, peas, and lentils) are actually the seeds of plants. Grains and legumes are concentrated sources of nutrients—good tasting, inexpensive, and readily available. They are also full of protein, fiber, vitamins, and minerals.
Legumes (LEG-yooms) are seeds from pod-producing plants. Legumes include beans, peas, lentils, nuts, and seeds. Dried legumes have many uses in cooking, from salads and appetizers, to main courses and desserts. They are an excellent source of carbohydrates and fiber.
Legumes’ packaging should be intact with no rips or holes. Canned legumes should be dent free. Beans and peas are also available fresh, canned, dried, or frozen. Store legumes in a cool, dry, well-ventilated area, away from light and excessive heat. Always discard any beans or peas that appear moldy, damp, or wrinkled. It is possible to keep dried beans for one to two years; however, they are best when they are used within six months of purchase.
Cooking Legumes Rinse legumes before cooking. In some cases, soak legumes before cooking. Check dried legumes for dirt, stones, and other debris prior to washing by placing the product on a sheet pan. Place legumes in a large colander or sieve and rinse well with cold running water to remove any dust or dirt particles. Then follow the procedure reviewed in the Essential Skills: Softening Dry Beans. Cook legumes before they are eaten to develop their flavor, to remove harmful substances, and to make them easy to chew and digest. Cook them so they are firm to the bite. You can serve legumes in many ways—soups, stews, salads or as side or main dishes. Red beans, for instance, are often served as a vegetarian dish in red beans and rice. Black beans are popular in Mexican cooking. Kidney beans are usually served in chili, bean salad, and Cajun dishes. Chickpeas are the basis for hummus. Soy nuts are a popular snack and used as a garnish in salads.
Page updated
Report abuse