Legumes

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Legumes

• Legumes are dried beans, dried lentils, dried
  peas, soy products and peanuts.
• Classified in U.S. Food Guide Pyramid in the meat
  group because they provide protein and also in
  vegetables due to fiber, carbohydrate and
  vitamins. Protein content is not quite as high
  meat but a serving or two of meat or legumes as
  part of balanced diet supplies the bodys need
  for protein.

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Legumes

• Legumes - unlike meats, not high in fat.
• Rich in iron. Provide phosphorus, Vitamins B6
  and B12, zinc, magnesium, niacin and thiamin.
• Fiber rich food - like apples, barley, oatmeal,
  bran and other fruits and vegetables.

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Legumes

• Dietary fiber sources lower blood cholesterol,
  specifically the LDL or lousy cholesterol. It
  helps the body stay healthy and may prevent heart
  disease. Soluble fiber turns into a cholesterol
  magnet in intestines, binding it up and escorting
  it out.
• Other fiber benefits
• Improves the bodys handling of glucose and
  insulin

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Legumes

• Stimulates muscles of digestive tract to keep
  health and tone and prevent diverticulosis
• Helps prevent constipation
• May prevent colon cancer.
• Recommendation 25-30 grams/day for 2,000 and
  2,500 calorie diet respectively.

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Legumes

• We have given you some meatless foods to try
  today
• Progresso Lentil Soup - refer to label
• 1 cup serving, 130 calories, 1.5g fat, 0
  saturated fat, fiber 6g, protein 8g, 440mg sodium
• Black bean soup - refer to label
• 1 cup serving, 170 calories, 1.5g fat, 0
  saturated fat, fiber 10g, protein 8g, 730mg sodium

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Legumes
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Legumes
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Legumes

• Soy Pita Bread and Red Pepper Hummus (hummus made
  with garbanzo beans or chickpeas) - Refer to
  label.
• 2 Tbsp. Serving size, 50 calories, total fat 2g,
  0 saturated, fiber 3g, protein 3g, sodium 120mg
• My recipe for Bean and Cheese Enchiladas

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Legumes

• Bean and Cheese Enchiladas Serves 5
• Ingredients
• 1 pkg.- 8oz. Cabot Light Shredded Cheddar Cheese
• 1-16oz. Can Hannaford (or other, like Old El
  Paso) Fat-free refried beans
• 10-6 inch corn tortillas (Mission Brand or other)
• 1-10oz. Can of Old El Paso Green Chile Enchilada
  Sauce (or try the mild red or hot red versions)

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Legumes

• 1. Heat oven to 350 degrees. In medium bowl,
  combine 1 cup cheese and refried beans. Set
  aside.
• 2. Spoon 1/4 cup bean mixture down center of
  tortilla, roll up. Place seam side down in a
  13x9 inch baking dish. Pour enchilada sauce over
  filled enchiladas. Sprinkle with remaining
  cheese and bake for 20-25 minutes.
• Serve with Spanish Rice-A-Roni. Enjoy!!

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Legumes
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Legumes

• Nutrient Information