Beans & Legumes Information

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BEANS & LEGUMES

 

Beans and legumes are healthy, popular foods enjoyed around the

world. Legumes come from plants with seed pods that split on both

sides when ripe. They are inexpensive and easy to incorporate into

your favourite dishes.

 

Healthy benefits are plentiful - they are a rich source of protein,

complex carbohydrates and fiber, low in saturated fat and important

sources of B vitamins. Most beans are very similar in their

nutritional content and are an excellent source of energy.

 

These foods are part of the Meat and Alternates food group. One-half

cup of cooked legumes (beans and lentils) provides the same protein

as one ounce of meat.

 

Some examples are:

Beans: Black, kidney, lima, white, pinto, garbanzo (chickpeas) and

soy beans

Peas: Yellow and green split peas (not garden peas)

Lentils: Yellow, red and green

 

What are legumes?

 

Legumes are the dried seeds of beans, peas and lentils. Some examples

are: Beans: black, kidney, lima, white, pinto, and garbanzo

(chickpeas). Peas: yellow and green split peas (not garden peas).

Lentils: yellow, red, green

 

Bean Basics

 

Beans and legumes can be purchased in different varieties for your

convenience (dry, canned, frozen, and fresh). Each has unique

appearances, flavours, different cooking time and some different uses.

 

Dry Bean Tips:

 

Remove any bits of foreign matter found among the dried beans from

storage.

Always store dry beans in a dry, airtight container at room

temperature.

Use dry beans within one year for best results.

Always rinse beans before using.

Refrigerate cooked beans and use within 4-5 days.

Freeze extra cooked beans in an airtight container and use within 6

months.

 

Canned Bean Tips:

 

They are already cooked and only need re-heating in recipes.

Store in a cool dry place and use within 1 year for best results.

Rinse canned beans to reduce their sodium content.

 

To Soak or Not to Soak?

 

Split peas and lentils do not require soaking before cooking.

Beans and whole peas must be soaked before cooking. Always discard

the soaking water.

 

Soaking methods

A general rule of thumb is to use 3 cups of water for each 1 cup of

dried beans or whole peas. Remember to sort and rinse the beans

before soaking.

 

Quick Soak: Easy way of soaking beans for the same day as cooking.

Bring to a rolling boil for 2 minutes. Remove from heat, cover and

let stand for 1 hour. Discard water before cooking

 

Microwave Soak:

Cover and microwave on high for 10-15 minutes. Let stand for 1 hour

and discard the water before cooking.

 

Overnight Soak: Will keep their shape better and have a more uniform

texture.

Soak beans overnight and discard the water before cooking.

 

How to Cook Dried Legumes

 

Preparing legumes is quite simple but it does take some extra time.

Canned varieties can be used for convenience.

 

Legume Soak First Cooking Time

Lentil No 15 - 20 minutes

Split peas No 1 1/4 hours

Black Yes 2 hours

Pinto Yes 1 1/2 hours

Large lima Yes 1 1/2 hours

Garbanzo Yes 1 1/2 hours

Kidney Yes 1 1/2 hours

Navy Yes 1 1/2 hours

Black eyed peas Yes 1 hour

White Yes 1 1/2 hours

Soybean Yes 2 1/2 hours

 

 

1 cup dried beans = 3 cups cooked beans or 6 servings.

 

 

Cooking Tips

 

One pound of dry beans equals about 2 cups of dry beans or 5 cups of

cooking beans.

Two cups of dry lentils yields about 3 - 3 1/2 cups cooked lentils.

Simmer beans gently as boiling will cause skins to split.

Cook beans just until barely tender if they are to be cooked again in

a recipe.

A tablespoon of butter or margarine to the cooking water will help to

reduce foaming.

Salt and acids (ie. lemon juice) will impair the softening process of

beans so add these closer to the end of the cooking time.

Rinse canned beans or soaked beans to reduce the gas-producing

properties of beans.

 

 

Simple Ways to Introduce Beans and Lentils Into Your Diet

 

Start by adding small amounts of beans or lentils into meat dishes

and casseroles.

Increase the proportion of beans or lentils while gradually

decreasing the meat ingredients.

Substitute cooked mashed lentils for some of the meat in spaghetti

sauce.

Add kidney beans to taco fillings and burritos.

Try canned chickpeas in a Chef's Salad.

Stir canned peas into your favourite casserole.

Add twice the amount of kidney beans to a chili.

Add black-eyed peas into a homemade soup during cooking.

Have lentil soup with a whole wheat bun.

Try hummus wit whole wheat pita bread.

Have a bean dip with crackers for an appetizer.

Snack on roasted beans.