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Although referred to by several names, beans, legumes, or pulses all name a very special category of vegetables. These important vegetables also deserve recognition as starches because of their high complex carbohydrate content and recognition as meat substitutes because of their high protein content. In addition, they are high in fiber, particularly soluble fiber which has been shown to lower blood cholesterol. Research is still in progress, but it appears that certain phytochemicals in beans may reduce the risk of certain types of cancer. Legumes are also good sources of iron and folate, and some beans are also good sources of calcium.
With so many positive things to say about beans, shouldn't we include more of them in our diets? That is certainly a great idea, especially as research continues to point out that we could be healthier by eating a more plant based diet. Beans seemed to have lost favor in the post-depression era of this country as many people associated beans with lack of money. Even today, dry beans can be appreciated as one of the best nutritional bargains, costing less than $1.00 a pound. However, legumes have been gaining increasing popularity not only for their reported health benefits, but also for their taste and versatility. At least part of their wider acceptance in our diets seems to be through the introduction and wide acceptance of ethnic dishes from around the world. From the refried beans of Mexico, soybean foods of Asia, falafel, hummus and lentil dishes of the Middle East, minestrone soup and pasta e fagioli of Italy to our own New England baked beans, beans are a part of many traditional dishes. Their role as a significant food source for nourishing populations worldwide cannot be denied.
Legumes come in many sizes, shapes and colors. How many legumes can you name? How about white beans, navy beans, pinto beans, kidney beans, black beans, black-eyed peas, chick-peas or garbanzo beans, mung beans, green lentils, red split lentils, split peas, soybeans, lima beans, red beans and more!
Tips for including beans in your diet:
Legumes can be used in soups, stews, casseroles, blended and seasoned for dips and spreads, added to salads, used as side dishes or the main entree.
- For a quick tasty meal or side dish, try tossing chickpeas or kidney beans with leftover cooked rice and vegetables, season with olive oil, vinegar, and herbs.
- Most dried beans need to be soaked overnight before cooking. When you get home from the store, just soak your beans in water and store in the refrigerator; they will be ready when you decide to cook them.
- If you're in a hurry, buy canned beans.
- Lentils generally do not need soaking, but it is a good idea to wash them several times in cold water before cooking them.
- Rinse beans several times in fresh water before cooking to help remove the sugars that cause gas.
- When cooking, allow about twice as much water as beans, make sure beans are always covered with water.
- The cooking time will vary depending on the legume and whether you want an intact bean for a salad or a well-cooked bean for a soup or stew.
- Gradually add beans into your diet. Many people have less flatulence after their systems have adjusted to beans being a regular part of their diets.
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