Legumes

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legumesFoods such as beans and lentils are known as legumes. Legumes are good sources of protein and fiber, and are used in many different cuisines. In the US, you can find fresh, canned, frozen, or dried versions of many legumes.

What are some common legumes?

Black beans are medium-sized, oval beans with black skin. They have a slightly sweet flavor and are often used in soups, or served with rice. They are included in many Mexican and Latin American dishes.

Black-eyed peas are medium-sized, oval beans that are cream colored with a black dot. They have a sharp flavor and smooth texture. They are usually served with rice or eaten as a side dish.

Garbanzo beans, also called chickpeas, are medium-sized, round beans that are beige in color. They have a nutty flavor and firm texture. Garbanzo beans are used in soups, salads, Indian dishes, and popular Middle Eastern dishes such as hummus and falafel.

Kidney beans, also called Mexican red beans, are large and kidney-shaped with a strong flavor and soft texture. Kidney beans are used in soups, salads, chili, Creole dishes, and traditional rice and beans.

Lentils are circular-shaped seeds. There are two common types of lentils. One type of lentil is small and brown and the other is larger and yellow. Lentils are often used in Indian dishes and taste delicious in side dishes, soups, and stews.

Navy beans are small, white, oval beans with a mild flavor and powdery texture. They are often used to make soups, and stews.

Pinto beans are medium-sized, oval beans with a spotty beige and brown color. They turn completely brown when cooked and are used to make refried beans and other Mexican bean dishes.

Nutrition Facts for Legumes
½ Cup Serving Protein Calcium Iron Fiber
Black beans 8 grams 23 mg 2 mg 7.5 grams
Black-eyed peas 7 grams 21 mg 2 mg 3.5 grams
Garbanzo beans (chick peas) 7 grams 40 mg 2 mg 6 grams
Kidney beans 8 grams 31 mg 2 mg 6 grams
Lentils 9 grams 19 mg 3 mg 8 grams
Navy Beans 8 grams 63 mg 2 mg 7 grams
Pinto Beans 8 grams 39 mg 2 mg 7.7 grams

What are some ways to prepare and eat legumes?

  • To cook dried legumes (that you purchase buy in bulk or in a bag), add 1 cup of dry beans to 5 cups of hot water and heat to a boil. Boil for 2-3 minutes and then remove from heat. Let the beans sit covered for at least 1 hour. The longer they are soaked, the less gas the beans will produce when you eat them. Drain water before serving.
  • Canned beans are already cooked. Just drain and rinse them before serving. You can also heat them up in a pan with water or tomato sauce for about a minute.
  • Try topping your salads with canned or cooked beans to add protein.
  • Hummus, made from garbanzo beans, is great on sandwiches and makes an excellent dip for veggies. See recipe below.
  • Make your own dip by mixing beans, salsa, and cheese in a dish. Microwave the mixture until the cheese is melted.

Here are three easy legume recipes to try:

Easy Hummus Easy Bean Salad Beans and Rice