Legumes comprise a variety of plants from the Fabaceae family. Characterized by their edible pod-like fruits, legumes are nutritionally dense additions to any pantry. Add this to my Recipe Box.
Types
Popular types of legumes include adzuki beans, green beans, peas, lentils, mung beans, kidney beans, lima beans, edamame and chickpeas. Legumes are available fresh, frozen or canned. Canned legumes have more sodium and retain fewer nutrients than fresh beans.
Benefits
Legumes are low in fat, free of cholesterol and rich in fiber. Their high protein content makes them suitable substitutions for meat. Edamame, or soy beans, are traditionally fermented to create vegetarian staples such as tofu.
Use
Soak fresh legumes overnight before use. After rinsing, boil legumes until they soften and mash easily between fingers. Cooking times will vary slightly with the type of bean.
Warning
Ingesting legumes can result in abdominal gas and bloating. Reduce this risk by simmering beans more slowly, by soaking and rinsing beans several times before use or by supplementing with a natural digestive enzyme, like papaya.
Fun Fact
Many believe peanuts and cashews are types of nuts. In actuality, they belong to the legume family. Carob, alfalfa and clover are other lesser-known legumes.
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