Legumes are the pod fruits of leguminous plants, and are a great addition to a healthy diet. Legumes are rich in protein and fiber, and are good sources of potassium and iron. They can be fresh, used as a crop for livestock or dried. Dried legumes are called ‘pulses’. Pulse is a term for legumes that are dried and reserved for consumption. Fresh beans such as green beans and young soybeans are a legume but only dried soybeans are considered a pulse.
Most beans are best prepared with a soaking prior to cooking to increase digestibility and decrease stomach or intestinal upset. Lentils and split peas can omit this step in most cases, but other beans such as dried kidney, navy, soybean and others benefit from a soaking. Legumes are also found canned and ready to use for ease in preparation in recipes; simply drain, rinse and add.
There are two general ways to soak beans prior to cooking. The first is to bring the beans and a large amount of water (1 cup beans to about 3 to 4 cups water) to a full boil, remove the pan from heat and let them soak for about an hour. Drain, rinse and use. The second way is soak them for several hours to overnight. Simply add water to beans and let set for about 8 hours to overnight. Drain, rinse and use.
Here is a list of the most popular dried legumes that are used for eating, and ways they are prepared.
Black Beans – Often called turtle beans, these are smaller beans with a black color to them. The are great cooked and ground up for making patties for frying, and go well with spices such as cumin, peppers and coriander.
Black Eyed Peas – These dried peas have a distinctive flavor and are popular in Southern Cuisine. They are distinguished by their white/creamy overall color and a black spot with a dot of white in the middle.
Great Northern Beans – These beans are white in color and have a very neutral flavor. The are most often used in soups, but can be cooked and used in salads and served by themselves.
Kidney Beans – Red colored beans in the shape of a kidney. These have a slightly sweet, meaty taste to them and are a popular legume for cold salads and served with rice.
Lentils – Lentils come in many different colors, and can be large to small in size. What makes them easy to spot when dried is that they have a round disk shape. The flavors range from mild to bold. Lentils are an important legume in Indian cuisine.
Lima Beans – Also called butter beans, lima beans can be very large to small in size but they all have a flat kidney shape to them. They have a soft texture when cooked and are often served on their own.
Navy Beans – Similar to Great Northern beans in flavor and usage. Navy beans are a popular bean for soups.
Pinto Beans – Important legume in Mexican cooking, Pintos have a great flavor. They can be served on their own whole or mashed up. These beans are a favorite in bean dips.
Split Peas – These can come in different colors and are good in soups. For soups they can be left whole or they can be cooked and pureed then added as a thickener to soups.
Here are three recipes to try using legumes:
Hearty Country Lentils with Red Wine
Sockeye Salmon and Black Bean Sandwich Filling
Cannellini and Great Northern Bean Chili
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