Legumes

(dried beans, lentils, peas)

Nutritional Values

 

How to Prepare and Cook Legumes…

  1. rinse: rinse legumes with cold water, pick out pebbles/shriveled/broken (1 dry cup à 2-2 ½ cooked)
  2. soak: presoaking dried legumes allows them to cook more quickly and evenly, and leaches out the indigestible sugars that lead to gas (do this with every variety except lentils and dried peas)   

a.       cover by 3” or use 4-5 cups of water per 1 cup of legumes and soak in cold place for at least 12 hours.  In warmer weather, place legumes in refrigerator to prevent fermentation.  To determine whether the legumes have soaked long enough slice a bean in half to see if the center is opaque.

b.       Place in a pot & cover with water, bring to a boil, turn off the heat and cover, let sit for 1 hour.

  1. rinse: rinse soaked legumes to get rid of the indigestible sugars that have leached into the water
  2. cook: use 3-4 cups of water for each cup of dry legumes or cover the legumes approximately 1” above the top.  Bring legumes to a boil for 15-20 minutes, leaving uncovered, this helps to disperse the remaining indigestible sugars.  Remove any of the foam that rises to the top and reduce to medium-low heat and cover.  Simmer gently up to 3 hours, stirring often; if the legumes are boiled furiously they will become mushy.  The legumes are cooked when they are free of any starch taste; they are tender and easy to squash in your mouth or with a fork. 

Add to water while cooking: you can add these spices right at the beginning of cooking, however, the major seasoning should be added 30-45 minutes before the legumes are done:

·         chopped onion & garlic cloves

·         digestive spices: bay leaf, cumin, epazote, ginger

·         kombu, a seaweed available in health food stores (add a 3” strip per cup of legumes once they have begun to boil, this makes the legumes more digestible therefore reducing gas)

DO NOT add to water while cooking: the following will toughen the legumes and increase the cooking time

·         salt, miso, tamari, and soy sauce, sugars and acidic ingredients (tomatoes, wine, lemon, lime, vinegar)

 

Recommended recipes: see “The Bean Bible” or go to www.ivu.org/recipes/chili/ for 40 great chili recipes.

 

HOW TO STORE DRY BEANS

THAWING FROZEN BEANS

REHEATING LEFTOVERS

Always store dry beans in a dry, dark, airtight container at room temperature and not in the refrigerator. Air causes loss of B6.

Beans can be stored indefinitely, but are best used within one year.

Beans can lose their moisture over time and take longer to soak and cook.

Before use, always rinse and sort beans.

Once cooked, beans can be kept four to five days when covered and refrigerated.

To freeze, package cooked beans in an airtight, freezer container and keep for up to 3 months. **

Beans maintain their shape better if they are thawed slowly. Thaw them overnight in the refrigerator, for several hours at room temperature, or for about an hour in a pan of warm water. When the beans can be removed from their freezer container, put them in a saucepan to reheat and finish cooking.

Bring the beans to a boil slowly over medium heat to avoid scorching. Then reduce the heat and simmer until the beans are tender, 20 to 30 minutes. The time the beans need to simmer will depend on how undercooked they were when you froze them. If they were fully cooked before freezing, you need only reheat them.

Leftover beans should be cooled and then refrigerated in a airtight container. They will usually keep at least 4 days.

Bean dishes thicken as they cool and their seasonings and flavors continue to blend. That's why bean dishes are better the next day.

Reheat beans over low heat and stir them often. Beans scorch easily over high heat. If the beans are too thick, stir in some water a little at a time.

Preparing more beans than you need is the best way to get valuable leftovers. With leftover beans you can make quick, easy lunches, salads or appetizers.

**If you plan to freeze beans, it’s a good idea to undercook them. This usually means cooking about 30 minutes less than the suggested cooking times. If you cook beans in your pressure cooker, reduce the cooking time by 1 to 2 minutes. Undercooking will help the beans maintain their shape and texture as they thaw and reheat. Freeze beans in 1 to 2 cup portions so they'll be easy to thaw and use. Freezer containers should be airtight and moisture proof. Leave enough space at the top of the container for expansion of the beans. Fill the container to 1 to 2 inches from the top, making sure the beans are covered with liquid so they won't dry out. Cooked beans will keep in the freezer 2 to 3 months. After that time their flavor and texture will begin to deteriorate.

 

Legumes

Comments

Nutritional Qualities

Ratio of bean:water & cooking time

*†Adzuki

-good in salads, with rice, in stews, chili or as a side dish

 

1:3   1 ½ hours

*Anasazi

-sweet with a slight gritty texture

-contains ¼ of the flatulence causing sugars thus less gas

-may be substituted for legumes in Mexican-style dishes

 

1:4   1 ½ hours

**Black-eyed Peas/Legumes

-not a pea, it is actually a bean  -quick cooking

-traditionally cooked with rice and greens; good in salads and casseroles mixed with cooked greens

-high in selenium, B vitamins

1:4

1 ¼ hours

**Black/Turtle

-native to Mexico

-popular in southwestern cuisine such as soups, fajitas, tacos, or refried legumes

-high in Mg, Zn

-like KI bean (lower folate & fiber) 

1:3

1 ½ hours

Cranberry (Borlotti, Roman, or Shell)

-similar to pinto legumes but more delicate flavour

-excellent nutty flavour for Italian soups and stews; can prepare with aromatic herbs like rosemary

- comparable to kidney beans

1:4

1 ¼ hours

Fava/Broad

-large legumes; have a tough outer skin that can be pealed off after soaking; great in soups or marinated in a salad with fresh herbs, vegetables, olive oil and vinegar; can also puree cooked legumes and use as a spread

-good source of Ca, Iron, Phos

-avoid if suffer from favism

1:4

3 hours

**†Garbanzo/

Chickpeas

 

-used in hummus and falafels

-use in salads, casseroles, soups

-excellent source of Ca, C, potassium, phosphorus, iron and folic acid

1:4

3 hours

Great Northern

-similar to navy legumes, only larger

-used in popular baked bean dishes; can marinate in a vinaigrette to make a salad;  good in casseroles, soups & stews

 

 

 

1:3

2 hours

**Kidney

-one of the most popular legumes in N.A.

-best in soups, salads, chili, casseroles and S/W cuisine

-very high in protein and fibre

1:4

1 ½ hours

*†Lentils, Red, Green, or Brown

-native to Asia, staple for millions of people

-quick to cook; do not require soaking time; easily digested

-use in soups, stews, gravies, casseroles, salads

-high in minerals, vitamins A, B-complex and fibre

1:3

40 min

**Lima/Butter

-very starchy bean therefore not a good choice for someone with compromised digestion; sweet starchy flavor similar to a chestnut thus goes well in soups, stews, casseroles or mashed.

-very alkalizing to the body

1:4

1 ½ hours – large

1 hour – small sz

*†Mung

-most often seen as bean sprouts in Chinese cuisine

-easy to digest

-use in stews, soup, casseroles; add to millet, rice dishes

-used therapeutically - detoxifying, high in nutrients

1:3

60 min

**Navy

-similar to the great northern bean but smaller

-used in popular baked bean dishes

 

1:4

2 ½ hours

*†Peas, Whole or Split

-either green or yellow, whole or split; quick to cook and do not require soaking time; sweet flavor and cook into a soft grainy texture; use in soups, purees, stews

-very high in protein (esp. green peas)

1:3 – whole

1.5 hrs

1:2 – split

45 min.

**Pinto

-popular in southwestern dishes

-used in refried legumes, sauté the cooked bean in olive oil, garlic and tamari; also use in chili, soups

-high in potassium, iron, calcium, protein and folic acid

1:4

 2 hours

Red

-similar to Red KI -served as refried legumes or chili  or red legumes and rice;  complements the flavor and color of corn or pasta; serve with rice, marinate in salads, soups, stews

 

1:4

2 hours

**†Soy, beige or black

Inhibit digestive enzymes if not well cooked; fermented makes them easier to digest (eg. tempeh, tofu, miso, soy sauce)

-use in soups, casseroles, stews

- 8 essential AAs, high omega-3, B’s, Fe, Ph, K, Ca, lecithin, antiox

1:3

4 hours

* = easiest to digest                           ** = most difficult to digest                             † = best legumes to sprout