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
- Rinse and drain dried legumes.
- 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.
Tips to Introduce Legumes into your Kitchen
- Stock pantry with canned beans for a quick addition to a menu.
- Toss garbanzo beans or kidney beans into salads.
- Serve edemame as a healthy appetizer.
- Include humus as a spread on crackers, bread or as a dip for raw vegetables.
- Eat bean or split pea soup as a starter or first course.
- Toss cooked lentils with vinaigrette dressing and feta cheese for a side or main course.
- Substitute beans for potatoes as a side dish once a week.
- Stir cooked red beans or peas into rice for a side dish.
- Stir black beans into salsa for a dip with chips.
- Try fat free refried beans for breakfast with eggs and tortillas.
- Add cooked beans to wraps for lunch.
- Put black-eyed peas with chunks of ham for an entrée.
- Use baked beans as a side with chicken or burgers.
- Toss pasta with beans and tomatoes. Add parmesan cheese.
- 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