Legumes

 

Foods such as beans and lentils are known as legumes. These foods 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're 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're 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 lens-shaped seeds. There are two common types of lentils; one type 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're 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	6 mg	5 grams
Kidney beans	8 grams	25 mg	2 mg	7 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	5.5 grams

 

Follow these directions to prepare and eat legumes:

• To cook dry legumes, 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. 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.
• 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:

Hummus

 

Ingredients:

• 2 cups cooked chickpeas
• 2/3 cup water
• 3 tablespoons tahini
• 1 large clove garlic
• ½ teaspoon salt
• 2 tablespoon olive oil
• 2 tablespoons lemon juice

Directions:

1. Place all ingredients in a blender.
2. Blend until creamy and serve.
3. Keep refrigerated.

Bean Salad

 

Ingredients:

• 1 package extra firm tofu, cubed
• 2 cans kidney or garbanzo beans
• 1 small can sliced olives
• ½ cup chopped fresh parsley
• 2 tablespoons olive oil
• 1 tablespoon lemon juice or cider vinegar
• Salt and pepper to taste

Directions:

1. Put all ingredients into a bowl and mix well.
2. Chill for a few hours and serve.

Beans and Rice

 

Ingredients:

• 1 cup rice, cooked according to package directions
• 1 teaspoon olive or canola oil
• 1 can black beans
• 1 can kidney beans
• 1/4 onion, diced
• ½ green pepper, diced
• ½ red pepper, diced
• 1 teaspoon dried sage
• 1 teaspoon ground ginger
• ½ teaspoon paprika
• Tabasco sauce and crushed red pepper flakes to taste

Directions:

1. In a large frying pan, heat the oil over medium heat.
2. Add pepper and onion and cook, stirring often, for 3-4 minutes.
3. Add the dried spices and beans and cook, stirring, until beans are heated through.
4. When the beans are heated thoroughly, add the Tabasco sauce. Serve over rice.

Written by the CYWH and YMH Staff at Children's Hospital Boston

 

Updated: 2/1/2012

 

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