Legumes

Great source of nutrition and fiber!

Study Questions

What are the different types of grains and legumes?

What are the methods to selecting, receiving and storing grains and legumes

What types of cooking methods and recipes are used to prepare grains?

Grains and Legumes

Grains and legumes are the seeds of plants

Grains and legumes are concentrated sources of nutrients

Good tasting, inexpensive and readily available

Contain protein, fiber, vitamins and minerals

Legumes

Seeds from pod producing plants Include beans, peas, lentils, nuts and

seeds Excellent source of carbohydrates and

fiber

Some Common Beans and Culinary Uses Cannellini – Italian Kidney – soups and

salads Garbanzo/Chickpeas – ethnic dishes

such as hummus, soups, stews, side dishes

Kidney – chili, soups, stews Navy/Yankee – baked beans There are many varieties!

Peas

Black-eyed – beige with a black eye, soups, side dishes, especially in the south

Pigeon – African, Caribbean and Indian dishes

Split – Split peas soup, salads

Nuts

Almonds, Brazil, Cashew, Chestnut, Hazelnut, Macadamia,Peanut, Pecan, Pine, Pistachio, Walnut

Used raw, cooked, roasted in main dishes, salads and desserts

Seeds

Poppy – blue/black, tiny – used as topping for baked goods, salad dressings, cuisines of middle east

Pumpkin – served raw or roasted, popular in Mexican Cuisine

Sesame,Flax and Sunflower are other varieties

Selecting

Packaging should be intact, no rips or hole

Canned legumes should be dent free Beans and peas are availablee fresh,

canned, dried or frozen

Storing

Store in cool, dry, well ventilated area Store away from light and heat Discard any peas that appear moldy,

damp or wrinkled Keep 1-2 years, best used in 6 months

Essential Skills – Softening Dry Beans Dry beans are not ready to eat! Rinse, sort out any pebbles or shriveled

beans Soak beans to soften and shorten cooking

time. Soak 4 hours to overnight, or boil 2 minutes and soak for 1 hour

Discard soaking water, cover again with new, clean water to cook

Add seasonings early in cooking

Tips

A little baking soda shortens cooking time

Too much soda makes beans bitter, dark and mushy

The longer dry beans are stored,the longer they take to soften

Using canned beans

Canned beans are popular due to their convenience

Rinse canned beans before use to reduce sodium (salt).