Legumes:
A Guide for Teens

 

What are Legumes?

Legumes are beans. Beans, are good sources of protein and fiber. They can be eaten fresh, canned, frozen, or dried.

 

What are some common legumes?

Black beans are medium-sized, oval beans with black skin. They have a slightly sweet flavor and are used in soups, beans and rice, and many Mexican, Caribbean, 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, Mexican dishes, and popular Middle Eastern dishes like 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 lens-shaped seeds found in the fruit pods of an annual herb grown in southwestern Asia. There are two common types of lentils - one is small and brown and the other is larger and yellow. Lentils taste great in side dishes, soups, and stews.

 

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

 

1/2 cup serving	Protein	Calcium	Iron
Black beans	8 g	23 mg	2 mg
Black-eyed peas	7 g	21 mg	2 mg
Garbanzo beans	6 g	38 mg	2 mg
Kidney beans	8 g	31 mg	2 mg
Lentils	9 g	19 mg	3 mg
Navy beans	8 g	63 mg	2 mg
Pinto beans	7 g	41 mg	2 mg

 

What are some ways to prepare and eat legumes?

• Canned beans are already cooked. Just drain and rinse 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.

Written by the CYWH and YMH Staff

 

Updated 2/12/2008

 

 

Related Information:

• Folic Acid and Teens
• Healthy Snack Attack
• How to be a Healthy Vegetarian
• Nutrition and Sports
• Fast Food Facts
• Soy
• Dark Green Leafy Vegetables
• Related Links

 

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