What Foods Are Classed as Legumes?

Legumes are considered healthy eating since they are abundant in the following nutrients:

• Plant protein
• Fiber
• B vitamins
• Iron
• Folate
• Calcium
• Potassium
• Phosphorus
• Zinc

Legumes are nutritionally similar to meat, except for a lower content of iron and absence of saturated fats, and their high protein content makes them an excellent substitute for meat and dairy products, especially for people on a vegetarian diet.

Eating just one cup (240 mL) of cooked black beans equals 15 grams of fiber, which is half of your recommended daily nutritional intake. Additionally, the same amount of black beans offers 40 grams of carbohydrates.

Making legumes a part of your daily diet can:

• Help control weight.
• Prevent type II diabetes.
• Help you maintain a normal blood sugar level.
• Lower blood pressure.
• Manage your cholesterol levels.
• Lower your risk of heart disease.
• Cut down binge-eating behavior.

Soaking legumes in water is an excellent way to cook them and improve their digestibility.

Once you have selected the type of legume you want to eat, discard any shrunken or discolored legumes and gravels and rinse them well. Depending on the amount of time you have, you can adopt one of the following recipes for soaking them.

• Soaking and refrigerating: Take one pound of dried legumes and 10 cups of water in a stockpot. Cover the stockpot and refrigerate it overnight or at least for four hours.
• Boiling and soaking: Take one pound of dried legumes and 10 cups of water in a stockpot and bring it to a boil. Cover the stockpot and set it aside for at least four hours.

After you have soaked the beans, drain them and rinse them well. Boil them with three times the water in a stockpot. However, don't use the same soaking water to cook the dried beans.

Once the beans come to a boil, you can add herbs and spices. Keep simmering until they turn tender enough to be smashed between two fingers or with a fork. Cooking them in a pressure cooker with three whistles ensures a mushy consistency.

If your recipe calls for tomatoes or vinegar, add them only near the end of the cooking process. Adding them in the beginning or middle makes the legumes tough.

If you are thinking about how you can include legumes in your diet, here are some smart recipes for doing so:

• Prepare soups, stews, salads and casseroles that contain legumes.
• Use pureed beans as a spread for your bread.
• Add cooked beans to sandwiches, burgers and meatballs.
• Substitute chips with soy nuts as a snacking option.

Remember to consume a lot of water and exercise well to prevent gas trouble due to the fiber and protein in legumes.