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Legumes

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Legumes Great source of nutrition and fiber! – PowerPoint PPT presentation

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Title: Legumes


1
Legumes
  • Great source of nutrition and fiber!

2
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?

3
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

4
Legumes
  • Seeds from pod producing plants
  • Include beans, peas, lentils, nuts and seeds
  • Excellent source of carbohydrates and fiber

5
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!

6
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

7
Nuts
  • Almonds, Brazil, Cashew, Chestnut, Hazelnut,
    Macadamia,Peanut, Pecan, Pine, Pistachio, Walnut
  • Used raw, cooked, roasted in main dishes, salads
    and desserts

8
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

9
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

10
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

11
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

12
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

13
Using canned beans
  • Canned beans are popular due to their convenience
  • Rinse canned beans before use to reduce sodium
    (salt).
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