Beans and other legumes Nutrition

Beans and other legumes: Types and cooking tips

This guide describes common types of beans and legumes, tips for preparing them, and ways to add more legumes to your meals and snacks.

Legumes — a class of vegetables that includes beans, peas and lentils — are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fiber. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.
If you want to add more beans and other legumes to your diet, but you aren't clear about what's available and how to prepare them, this guide can help.

Type of legumes

Many supermarkets and food stores stock a wide variety of legumes — both dried and canned. Below are several of the more common types and their typical uses.

Type of legume		Common uses
	Adzuki beans Also known as field peas or red oriental beans	Soups, sweet bean paste, and Japanese and Chinese dishes
	Anasazi beans Also known as Jacob's cattle beans	Soups and Southwestern dishes; can be used in recipes that call for pinto beans
	Black beans Also known as turtle beans	Soups, stews, rice dishes and Latin American cuisines
	Black-eyed peas Also known as cowpeas	Salads, casseroles, fritters and Southern dishes
	Chickpeas Also known as garbanzo or ceci beans	Casseroles, hummus, minestrone soup, and Spanish and Indian dishes
	Edamame Also known as green soybeans	Snacks, salads, casseroles and rice dishes
	Fava beans Also known as broad or horse beans	Stews and side dishes
	Lentils	Soups, stews, salads, side dishes and Indian dishes
	Lima beans Also known as butter or Madagascar beans	Succotash, casseroles, soups and salads
	Red kidney beans	Stews, salads, chili and rice dishes
	Soy nuts Also known as roasted soybeans or soya beans	Snacks or garnish for salads

Preparing legumes

Dried beans and legumes, with the exceptions of black-eyed peas and lentils, require soaking in room-temperature water, a step that rehydrates them for more even cooking. Before soaking, pick through the beans, discarding any discolored or shriveled ones or any foreign matter. Depending on how much time you have, choose one of the following soaking methods:

• Slow soak. In a stockpot, cover 1 pound dried beans with 10 cups water. Cover and refrigerate 6 to 8 hours or overnight.
• Hot soak. In a stockpot, bring 10 cups of water to a boil. Add 1 pound dried beans and return to a boil. Remove from the heat, cover tightly and set aside at room temperature for 2 to 3 hours.
• Quick soak. In a stockpot, bring 10 cups of water to a boil. Add 1 pound dried beans and return to a boil. Boil 2 to 3 minutes. Cover and set aside at room temperature for 1 hour.
• Gas-free soak. In a stockpot, place 1 pound of beans in 10 or more cups of boiling water. Boil for 2 to 3 minutes. Then cover and set aside overnight. The next day 75 to 90 percent of the indigestible sugars that cause gas will have dissolved into the soaking water.

Cooking tips

After soaking, rinse beans and add to a stockpot. Cover the beans with three times their volume of water. Add herbs or spices as desired. Bring to a boil. Then reduce the heat and simmer gently, uncovered, stirring occasionally, until tender. The cooking time depends on the type of bean, but start checking after 45 minutes. Add more water if the beans become uncovered. Other tips:

• Add salt or acidic ingredients, such as vinegar, tomatoes or juice, near the end of the cooking time, when the beans are just tender. If these ingredients are added too early, they can make the beans tough and slow the cooking process.
• Beans are done when they can be easily mashed between two fingers or with a fork.
• To freeze cooked beans for later use, immerse them in cold water until cool, then drain well and freeze.
• One pound of dried beans yields about 5 or 6 cups cooked beans. A 15-ounce can of beans equals about 1 1/2 cups cooked beans, drained.

http://www.mayoclinic.com/health/legumes/NU00260