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Legumes, Beans, Peas And
Lentils
Whole
Grains
Whole Grains, Their Benefits And Health Bonuses
Gluten Free
Find Out About Celiac Disease, Allergies And The Alternatives
To Wheat
Fruits And Vegetables
The Health Benefits Of Fruits And Vegetables Is Wide Ranging
Nuts and Seeds
Have Many Health Benefits And Healing Properties
Legumes — a class of vegetables that includes beans,
peas and lentils — are among the most versatile and nutritious
foods available. Legumes are typically low in fat, contain no cholesterol,
and are high in folate, potassium, iron and magnesium. They're also
a good source of protein and can be a healthy substitute for meat,
which has more fat and cholesterol.
If you want to add more beans and other legumes to your diet, you
might be wondering what types of legumes are available and how to
best prepare them. This guide can help.
Types of legumes:
Many supermarkets and food stores stock a wide variety of legumes
— both dried and canned — for greater versatility in
cooking.
Adzuki beans 
Also known as: Azuki beans, asuki beans, field peas, red oriental
beans Common uses: Rice dishes and Japanese or Chinese cuisine
Anasazi beans 
Also known as: Jacob's cattle beans
Common uses: Homemade refried beans and Southwestern recipes —
especially soups
Black beans 
Also known as: Turtle beans, black Spanish beans and Venezuelan
beans Common uses: Soups, stews, rice and beans, Mexican dishes,
and Central and South American cuisine
Black-eyed peas 
Also known as: Cowpeas, cherry beans, frijoles, China peas, Indian
peas Common uses: Salads, casseroles, fritters, bean cakes, curry
dishes, and Southern dishes with ham and rice
Chickpeas 
Also known as: Garbanzos, garbanzo beans, ceci beans
Common uses: Casseroles, hummus, minestrone soup and Spanish stews
Edamame 
Also known as: Green soybeans
Common uses: Side dishes, snacks, salads, soups, casseroles, and
rice or pasta dishes
Fava beans 
Also known as: Broad beans, faba beans, horse beans
Common uses: Stews and side dishes
Lentils 
Common uses: Soups, stews, salads, side dishes and the spicy Indian
dish dal
Lima beans 
Also known as: Butter beans, Madagascar beans
Common uses: Succotash, casseroles, soups and salads
Red kidney beans 
Common uses: Stews, mixed bean salad, chili and Cajun bean dishes
Soy nuts 
Also known as: Soybean seeds, roasted soybeans
Common uses: Snacks or as garnish to salads
Preparing legumes:
Beans and other large, dried legumes, such as chickpeas and black-eyed
peas, require soaking in room temperature water, a step that rehydrates
them for more even cooking. Soak the legumes in water for about
six to eight hours or soak them overnight.
Another way to rehydrate beans is to place them in water and bring
to a boil for two minutes. Then cover and let the beans soak for
an hour. Once rehydrated, the beans are ready to cook.
"Quick-cooking" legumes have already been presoaked and
redried and don't need extra soaking. Canned legumes make quick
additions to dishes that don't require long simmering. Rinse prepared
and canned legumes well to remove any sodium added during processing.
Beans and other legumes can lead to the formation of intestinal
gas. Here are several ways to reduce the flatulence-inducing quality
of legumes:
* Discard the soaking water before cooking. Some of the gas-producing
food particles get absorbed in the water.
* Change the water several times during soaking and cooking.
* Simmer beans slowly until they are tender. This makes them easier
to digest.
* Add digestive aids, such as Beano, to legume dishes to help reduce
the amount of gas they produce. For Beano to be effective, you need
to take it with your first bite of food.
Adding more legumes to your diet
Consider these ways to incorporate more legumes into your meals
and snacks:
* Prepare soups, stews and casseroles that feature legumes.
* Use pureed beans as the basis for dips and spreads.
* Add chickpeas or black beans to salads.
* Snack on a handful of soy nuts rather than on chips or crackers.
* Add garbanzos or other canned beans to your salad. If you typically
buy a salad at work and no beans are available, bring beans from
home in a small container.
If you can't find a particular type of legume in the store, you
can easily substitute one type of legume for another. For example,
pinto and black beans are good substitutes for red kidney beans.
And cannellini, lima beans and navy beans are easily interchangeable.
Experiment with what types of legumes you like best in your recipes
to make your meals and snacks both nutritious and interesting.
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