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Legumes

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Refried Beans: mashed beans cooked with lard or oil. Beans are a staple of many soups. ... A meal of rice and beans contains more fiber, vitamins, & minerals ... – PowerPoint PPT presentation

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Title: Legumes


1
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.

2
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3
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.

4
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.

5
  • 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.

6
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.

7
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

8
  • 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.
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