Everything About Legumes

What are Legumes?

Legumes, better known as beans and peas, are most often paired with a whole grain and are as complimentary to one another as salt and pepper or peanut butter and jelly.

Legumes paired with grains are the least expensive and most nutritious food sources available. The protein of legumes is incomplete because of a deficiency in one or more amino acids. Once complemented with grains or a small amount of an animal product, these foods complete the protein in legumes by providing complementary amino acids.

Nutrition Spotlight

Legumes are low in fat, loaded with high-energy complex carbohydrates, B vitamins, zinc, potassium, magnesium, calcium and iron. Legumes have more protein than any other vegetable foods and come in a variety of shapes and colors. Many legumes are available canned and are higher in sodium with a softer texture. Otherwise, their nutritional value is the same.

Key Techniques for Cooking Legumes

1. All legumes should be sorted to remove any stones and debris and then washed to remove dirt/dust.
2. Except for lentils, split peas, and adzuki beans, all legumes should be soaked in cold water for 6-8 hours and refrigerated.
3. Drain soaking liquid and cover beans with clean water to cook.
4. Simmer legumes completely covered in liquid. Rapid boiling causes the skin to fall off and the beans to break apart. Add salt after cooking. Legumes double in size after cooking.
5. FOR SOUP: 1 cup dry legumes to 5 cups of water.
6. FOR ENTRÉE OR SIDE DISH: 1 cup dry legumes to 4 cups of water.

Try our black bean soup or black bean salad recipe!

Dry Bean “Legume” Glossary

Garbanzo Beans (Chickpeas)	An acorn-shaped bean that is tan to brown color. Garbanzo beans are a key ingredient in Middle Eastern and Mediterranean dishes. Available dried or canned.
Black Beans (Turtle Beans)	Black oval beans have an earthy flavor and are used widely in Latin, Japanese and Chinese cookery. They provide dramatic color and flavor in black bean soup and black bean cakes. Available dried or canned.
Kidney Beans	Known for their kidney shape. They range in color from pink to brown and are a favorite in chilies and Mexican dishes. Available dried or canned.
Pinto Beans	A medium-sized, reddish tan bean with brown specks. The most popular bean in the United States, its earthy flavor is a favorite in Mexican dishes. Available dried and canned.
Lima Beans	A medium-sized flat bean that is white to pale green. Used extensively in stews and succotash. Available canned, dried and frozen.
Cannellini/Great North White/Navy Beans	White beans are available in small/ medium and large oval-shapes with a mild flavor and are often used in Italian dishes such as minestrone soup, stews, casseroles and baked beans. Available dried or canned.
Black-Eyed Peas (Cowpeas)	Kidney shaped beans with a black spot on their creamy white skin. A favorite in southern and soul food cooking; fables tell that black-eyed peas eaten on New Year’s Day secure good luck all year long. They are available fresh, dried or canned.
Lentils	Lentils are small disk-shaped legumes found in green, brown, yellow, and orange. They cook quickly and boast a slight peppery flavor. They are great in soups, mixed with other vegetables or salads. Available dried.

Our Moroccan Harira Stew recipe features lentils and garbanzo beans. Find it here.