Legumes

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Legumes

• Plant with a double-seamed pod containing a
  single row of seeds such as beans, peas, and
  lentils.
• After legumes are podded and dried they can be
  stored for long periods and then cooked by
  boiling until tender.

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Selecting Storing Legumes

• Dried legumes should not be shriveled or crushed.
• They are sold in bags, boxes, or packages in
  varying sizes that should not have rips or tears.
• Canned legumes should not bulgeor have dents or
  leaks
• Buy only what you can eat in a month and store in
  airtight and moisture-proof containers
• If legumes become damp and get moldy they should
  be thrown away.

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Preparing Legumes

• Legumes should be sorted and rinsed before
  cooking. Most need soaking time to soften.
• To wash, place in a large container and cover
  completely with cold water. Stir to loosen any
  dirt.
• Discard any legumes that float and the inside may
  have been eaten by insects.

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• Soaking helps to soften the protective skin on
  legumes and allows them to cook more quickly.
• Quick-soak method Place legumes in a large pot
  and cover by 2 inches with cold water. Then
  bring to a boil. Remove from the heat, cover
  tightly and soak for 1 hour. Drain and then cook
  as directed.
• Long-soak Method Place legumes in a large
  container and cover by 3 inches. Refrigerate and
  soak at least 4 hours. Drain and cook as
  directed.
• Canned legumes should be drained and rinsed to
  reduce the sodium content.

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Cooking Dry Legumes

• Sort and rinse legumes.
• Soak legumes.
• Place legumes in a pot and add cold water to
  cover by about 2 inches.
• Boil until tender.
• Skim the foam.
• Add salt and any acidic ingredients during the
  final 1/3 of cooking.
• Drain and serve.

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Presenting Legumes

• Legumes may serve as a side dish, soup, main
  dish, or appetizer.
• They can also be used as an ingredient in many
  types of dishes, either hot or cold.
• Hummus Middle-Eastern spread made from mashed
  or pureed chickpeas, seasoned, served with pita
  bread, chips, or raw veggies.
• Refried Beans mashed beans cooked with lard or
  oil

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• Beans are a staple of many soups.
• Often grain and bean combinations are served as a
  main dish or side dish.
• Grain/bean combinations are a good, inexpensive
  way to increase protein, fiber, vitamins in
  your diet.
• A meal of rice and beans contains more fiber,
  vitamins, minerals than meat and less fat and
  help clear out cholesterol.
• When using in salads, put dressing on last and as
  close to serving as possible. Dressing with
  vinegar or lemon juice will toughen the skin of
  legumes.