Loving Legumes for all the Right Reasons

Legumes, a class of high protein vegetables that includes beans, peas, and lentils, have been an important staple in many cultures for centuries. They are as near to a “perfect food” that can be found. Factor in that beans are economical, easy to store for long periods and suit a number of cooking styles, it is easy to see why they have been a staple fare for years.

Modern science reveals even more reasons to love legumes: they have been linked with lower blood cholesterol, lower body weight, lower blood pressure, lower incidence of cancer, heart disease and diabetes and a higher intake of fiber. The Dietary Guidelines For Americans recommends that we eat at least 3 cups of legumes each week.

Cooking up Dried Legumes

1. Rinse and drain dried legumes.
2. Use one of these methods to rehydrate:
   Quick Soak - Cover dried legumes with water, boil for 2 minutes. Cover pot, soak for 1-4 hours. Discard soaking water, cover with fresh water and cook.
   Overnight Cold Soak - Cover dried legumes with water and soak overnight (12 hours or more). Discard soaking water, cover with fresh water and cook.

Yield: 6 cups from a 1 pound bag of dried legumes.

Tips to Introduce Legumes into your Kitchen

1. Stock pantry with canned beans for a quick addition to a menu.
2. Toss garbanzo beans or kidney beans into salads.
3. Serve edemame as a healthy appetizer.
4. Include humus as a spread on crackers, bread or as a dip for raw vegetables.
5. Eat bean or split pea soup as a starter or first course.
6. Toss cooked lentils with vinaigrette dressing and feta cheese for a side or main course.
7. Substitute beans for potatoes as a side dish once a week.
8. Stir cooked red beans or peas into rice for a side dish.
9. Stir black beans into salsa for a dip with chips.
10. Try fat free refried beans for breakfast with eggs and tortillas.
11. Add cooked beans to wraps for lunch.
12. Put black-eyed peas with chunks of ham for an entrée.
13. Use baked beans as a side with chicken or burgers.
14. Toss pasta with beans and tomatoes. Add parmesan cheese.
15. Check out www.beansforhealth.com or www.eatbetteramerica.com. for more delicious recipes.

Tuna and White Bean Salad

• 1 ½ cups chopped and peeled cucumber
• ½ cup chopped fresh parsley
• ½ cup thinly sliced red onion
• 1 ½ Tbs. fresh lemon juice
• 1 tbs. olive oil
• 1 can rinsed and drained navy beans
• 2 (6oz) cans drained light tuna
• 1 (2 oz) jar diced pimento (optional)
• ¼ tsp black pepper

Combine all ingredients in a bowl. Toss well to coat. Serves 4.

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