Legume, from the Fabaceae (or Leguminosae) botanical family, is the more inclusive classification for non-oil seed (pulse) and oil-seed crops (peanuts and soybeans) and includes both fresh and dried forms. Common types of legumes include dried beans, broad beans, peas, chickpeas, cowpeas, lentils, lupins, peanuts and soybeans. Abundant in various vitamins and minerals, including B vitamins, iron, magnesium, potassium and zinc, legumes are an economical source of dietary fiber, phytonutrients and protein important for plant-based or flexitarian dietary patterns. According to the Food and Agriculture Organization of the United Nations (“FAO”), legumes are an important inclusion in the diet with known benefits for human and planetary health
Legumes also play a valuable role in sustainable food production, and are well placed to form part of nutritious and environmentally sustainable dietary patterns, as highlighted in the recent Eat Lancet Commission Planetary Health Diet, where it is recommended to consume 100 g/day (50 g of dried beans, lentils and peas, 25 g of soybeans and 25 g of peanuts)
One serving of legumes, which is one-half cup, provides about 115 calories, 20 g of carbohydrate, 7–9 g of fiber, 8 g of protein, and 1 g of fat. Legumes also have a low glycemic index, generally ranging between 10 and 40. Legumes are an integral part of many healthy eating patterns, including the Mediterranean style of eating, the DASH eating plan, vegetarian and vegan diets, and lower glycemic-index diets. Along with being a highly nutritious food, evidence shows that legumes can play an important role in the prevention and management of a number of health conditions:
Type 2 Diabetes: A diet rich in plant-based foods, including legumes, and lower in refined grains, sugar-sweetened beverages, and processed meats has been shown to lower the risk of developing type 2 diabetes and, for those who have diabetes, to improve both glycemic and lipid control
Hyperlipidemia: Regularly eating legumes may help lower total and LDL cholesterol levels.
Hypertension: Legumes are rich in potassium, magnesium, and fiber, all nutrients that have a positive impact on blood pressure management.
Weight Management: A diet that regularly includes legumes may help with weight control. The fiber, protein, and slowly digested carbohydrate found in legumes may aid in satiety.
There are many myths about alleged difficulties in preparing legumes. Some people imagine long soaking periods, whereas others dread complicated preparation techniques. The truth is that legumes are very easy to use, especially when you know some tips about preparing them.
Lentils come in a variety of colors, including orange, green, and black. Not only do many lentils have relatively short cooking times, they do not require advance soaking. Even lentils that are relatively slow to cook require just 20 minutes of cooking time. Now we proposed you some lentils recipes:
- Orange Lentil Salad With Feta and Fresh Herbs
- Ingredients
- 7 oz split orange lentils,
- picked over and rinsed
- 2 pinches Atlantic sea salt
- 3 Tbsp. fresh lemon juice
- 3 Tbsp. extra-virgin olive oil
- 1 clove garlic, crushed
- 1 Tbsp. chopped fresh mint
- 2 Tbsp. chopped fresh parsley
- 1 oz low-fat, semi-soft white cheese, such as feta Pinch ground black pepper
- Directions: Place lentils in a small pot and add water with a pinch of salt to cover. Bring to a boil over medium heat, and then immediately remove from heat and drain. Rinse lentils in cold water and drain in a colander. Transfer lentils to a salad bowl. Add lemon juice, oil, garlic, mint, parsley, and cheese. Let sit for at least 30 minutes at room temperature for flavors to blend. Add salt and pepper before serving.
- Aromatic Mixed Rice and Lentils
- Ingredients:
- 1 Tbsp. extra-virgin olive oil
- 1 large onion, chopped
- 1 clove garlic, crushed
- 1/2 tsp. ground cardamom
- 1/2 tsp. ground cinnamon
- 1/2 tsp. ground allspice
- 1 cup brown rice, soaked overnight and drained
- 1 cup green lentils, picked over and rinsed
- 1/2 tsp. Atlantic sea salt
- 1/2 tsp. ground black pepper
- 1/2 cup chopped fresh parsley, for garnish
- Directions: In a large pot, heat oil over medium-high heat. Add onion and sauté until brown, about 5 minutes. Mix in garlic, cardamom, cinnamon, and allspice and sauté for 1 minute. Add rice and mix to combine. Add enough water to cover rice with 1/2 inch of liquid and cover the pot. Increase heat to high and bring to a boil,;then reduce heat to low and cook for about 30 minutes, until liquid is absorbed and rice is soft. In the meantime, place lentils in a small pot and add water with a pinch of salt to cover. Bring to a boil over high heat; then reduce heat and simmer, uncovered, for about 20 minutes, until lentils are soft. Drain lentils and mix into rice. Add salt and pepper to taste, and garnish with parsley before serving.
Finally, we are going to give you some tips for cooking with legumes:
- Soak larger legumes such as chickpeas and kidney beans for 24 hours in cold water before preparing.
- When preparing legumes other than lentils, add the salt at the end of the cooking process. Legumes absorb a lot of water.
- Add at least 3 cups of water to each cup of legumes you cook. Dr
- ain prepared legumes well before storing. It will increase their shelf life and improve their quality for later cooking.
- During cooking, use a ladle to occasionally remove the foam that rises to the top. Legume salads taste even better when allowed to marinate with the other ingredients for at least 30 minutes before serving.
- Use the legume cooking liquid instead of water when you process legumes to make hummus or other types of spreads or dips.
- Add legumes to meat recipes. The taste combination is great!
- Add a squeeze of lemon any time you feel that your legume salad or soup needs more flavor.