Legume Overview - Cook for Your Life

Legume Overview

by Fiona Breslin on September 19, 2016

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The Humane Bean

By Fiona Breslin

For a cancer-fighting pantry, stock up on dried or canned beans and lentils. They are rich sources of vitamins, minerals and protein. These powerhouse staples are full of fiber to aid cardio and digestive health, and contain phytochemicals, including saponins, protease inhibitors, and phytic acid. Asking your self exactly what those are? Natural plant compounds that the American Institute for Cancer Research (AICR) says may help protect cells against damage that can lead to cancer and other chronic illnesses.

Legumes are inexpensive, easy to store and prepare, and range in color, taste, and texture, from tiny green lentils to heftier lima beans. Although they can be bought dried or canned, we encourage, whenever possible, preparing beans and lentils from scratch. Not only is it much cheaper, as with all homemade food the flavor and freshness are well worth the extra time.

 

Here’s a glossary of the basic beans every healthy pantry should contain: 

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Lentils – A staple in European, Middle Eastern, and South Asian cuisines, cheap and hearty lentils cook quickly and don’t need any soaking. They are a pantry go-to for iron, folate, and vitamin B. They are also probably one the oldest domesticated crops in the world. Lentils come in an autumnal rainbow of brown, green, yellow, orange, black, and white varieties, but their nutritional value is color blind. They are all good for you. Try brown lentils in our Brown Lentil and Rice Soup with Carrots or green ones in Lentil Shepherd’s Pie.

Split Peas – Split peas are speedy to cook and, like lentils, don’t need soaking before use. This protein packed legume is a good source of trace minerals such as copper and zinc. Split peas come in green and yellow varieties. Green are commonly used in northern climates to make quick and nourishing soups, and the yellow varieties are a staple in Indian and Mediterranean cooking.

Black-Eyed Peas – Black-eyed peas are low in fat and rich in folate and magnesium. They can be used in soups, salads, and curries, and Hoppin’ John is a well known New Year’s staple in the American south.

Kidney Beans – Cabernet colored kidney beans, a source of vitamin K and folate, are a satisfying and mild tasting bean that can be served hot or cold, in salads, stews, curries, chilies, and soups. They absorb flavors easily and go well with most vegetables and fish. Kidney beans are toxic when raw. They must always be soaked and properly cooked before eating. Use them as an alternative for white beans in our Winter White Minestrone Soup.

Garbanzo Beans – Also known as chickpeas, garbanzos are a good source of potassium. They are the main ingredient in many healthy Mediterranean recipes, and are the basic ingredient in foods such as Hummus and falafel. Served hot, cold, or sprouted, they have a delicious nutty taste and satisfying consistency. Try them in our Moroccan Style Chickpea and Chard Stew.

Black Beans – A consistent element in Southwestern and Mexican cooking, black beans make wonderful soups and chilies. We recommend our delicious Black Bean Chili for a quick and easy recipe that’s easy to prepare and easy on the stomach. Garnish the chili with cilantro and a squeeze of lime juice, and serve over a bed of brown rice. To prepare black beans from scratch, try our Basic Black Bean recipe.

Cannellini Beans – An Italian favorite, this mild tasting bean is rich in manganese and a good source of calcium. To prepare from scratch, use our Basic White Bean recipe. Cannellini beans are excellent for wintertime soups such as our  Collard Greens and White Bean Soup, or eaten warm and slightly mashed with rosemary as a side dish. They are delicious as an appetizer, heated through in our Quick Tomato Sauce, or on a cool summer salad tossed with herbs and tuna.

 

Ann’s Tips

Dried beans tend to harden as they age and can take longer to cook, so it’s a good idea to use them within a year of purchasing. To get the freshest, it’s usually best to buy your dried legumes from stores with heavy foot traffic.

Recipe Tips

When you’re not able to cook beans from scratch, canned legumes are a good substitute, but with one caveat: canned beans and lentils are usually very high in salt. When you shop, look for low-sodium brands, but even most of these have more salt per serving than is healthy. As a precaution, all canned legumes should be rinsed under cold running water before eating to remove the extra sodium. You can then add taste to your legumes with your own selection of fresh herbs and spices.

 

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