Legumes are packed with protein and amino acids.
A legume is a plant, or the fruit of a plant, belonging to the Fabaceae family. Types of legumes include beans, peas, lentils and ground nuts. Legumes, or pulses, are inexpensive and are rich in protein and complex carbohydrates. Because of their high fiber content, legumes provide a feeling of satiety. Legumes can be sprouted, cooked, made into gluten-free flour or processed into vegetarian food products. Add this to my Recipe Box.
Beans
Soybean crop production rises along with the demand for soy products.
Popular varieties of beans include azuki, black beans, fava, garbanzo, haricot, kidney, pinto and soy. Azuki beans are common in Asian cuisine. They are cooked and sweetened with sugar to make a paste that is used to fill pancakes or cakes.
Beans are affordable staples found in many Mediterranean and Middle Eastern kitchens. In France, haricot beans are simmered in an earthenware pot with duck breasts and sausage to make cassoulet. In Israel, garbanzo beans are first soaked, then formed into balls and fried into falafel.
Pinto beans and black beans are popular in Hispanic and American Southwestern cooking to make soups, stews and dips. Cumin, coriander, garlic or red chilies are sometimes added for flavor.
Soybeans contain all of the amino acids needed for complete protein nutrition. The beans provide 28.6 grams of protein per cup of cooked beans. Tender soybean pods and the immature beans inside the pods are excellent for preparing edamame, garnishing salads or stir-frying into Chinese or Japanese dishes.
Peas
Tender young peas are best eaten raw or slightly cooked.
Peas can be added to salads, pot pies, soups and casseroles. When they are split and dried, they can be reconstituted into hearty soups or stews. Sugar peas or snap peas should be quickly stir fried into Asian dishes to retain crispness. Creamed peas and onions are a favorite at Thanksgiving dinner.
Lentils
Lentils are rich in iron, folate and molybdenum. The flat little pulses cook rapidly and come in various colors such as green, brown, red, yellow and black. In India, lentils are one of many legumes used to make "dal." Massoor dal is a puree or porridge made from red or green lentils, garam masala, ginger and chilies.
Groundnuts
A peanut butter sandwich provides 16 percent of an adult's daily protein needs.
A peanut is a legume known as a groundnut. Peanuts contain heart-healthy monosaturated fats. Peanut oil is superior for frying foods because of its high smoke point. Peanuts are used in Thailand in sauces and to add texture to many dishes. In America they are consumed mainly as a snack item or processed into peanut butter.
Legume Products
Garbanzo flour is a gluten-free alternative to traditional flour.
The U.S. Department of Agriculture projects that soybean production and harvest will reach a record 3.345 billion bushels for the years 2010 and 2011. The versatile soybean can be made into many healthy products. Fresh bean sprouts provide added nutrition to sandwiches or salads. Soybeans can be processed into soy milk, tofu, miso, tempeh, soybean oil and protein-rich food supplements such as shakes and protein bars.
Concerns about gluten allergies and celiac disease have sparked consumer demand for products made from gluten-free flour. Soy and garbanzo flours are excellent alternatives to glutinous wheat, rye and barley flours.
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