Try Legumes… You’ll Love Them!

What are Legumes?

Also called pulses, legumes are the family of dried peas, dried beans and lentils. Legumes have been eaten for thousands of years and are gaining popularity as we rediscover their virtues. Beans, peas and lentils are a great value for your food dollar. They are rich sources of vitamins, minerals, protein and fibre. Using legumes as alternatives to meat can help you cut back on your fat intake and on food costs.

Eating high fibre foods, like legumes, and drinking plenty of fluids can also help to keep you regular and prevent constipation.

How to Buy?

Not only are legumes a nutritious food, they are also convenient and easy to prepare. Beans, peas and lentils are available dried or precooked in cans.

How to Prepare?

Before cooking, dried legumes (except lentils and split peas) should be soaked to reduce cooking time. Rinse and sort out any grit or pebbles before soaking.

Soaking

Cover beans with 3 times their volume in water and follow either method below:

1. Overnight method: Let stand 8-12 hours or overnight. Drain.
2. Quick method: Bring beans to boil and simmer for 2-3 minutes. Remove from heat and let stand 1 hour. Drain.

Cooking

Cover legumes with 2½ times their volume in fresh water. Bring to boil; reduce heat and simmer, covered, until tender.

1 cup (250 mL) dried legumes yields 2 – 2 ½ cups (500 – 625 mL) cooked.

Suggested Cooking Times:

Time varies depending on soaking method used

Menu Magic

Legumes can be used in an endless variety of dishes. Here are a few ideas. Just use your imagination!

• Add kidney beans to stews
• Substitute red lentils for meat in spaghetti sauce
• Sprinkle chickpeas over salads
• Add lima beans to soups and casseroles

Storage

Leftovers can be frozen in individual portions for convenience. Try freezing beans in ice cube trays – easy to thaw and add to many dishes.

Tips to Reduce Gas

Eating legumes causes bowel gas, especially in people not used to them. Lots of folks, however, do eat them without discomfort.

Here are some helpful tips:

• Eat small amounts at first until body gets used to them.
• Start out with split peas, lentils and lima beans – they are less gassy
• Cook beans well
• Drain cooking water after 30 minutes and add fresh water to cook until tender

Recipe: Lentil Vegetable Soup

Yield: 4-5 servings

1 cup (250 mL) dry lentils
¼ cup (60 mL) chopped onion
1 stalk celery, chopped
1 small carrot, chopped
1 tbsp (15 mL) parsley flakes
1 tsp (5 mL) salt
1 cup (250 mL) canned tomatoes
1 tbsp (15 mL) wine vinegar
A pinch of pepper and oregano

• Rinse lentils; drain and place in soup pot
• Add 4 cups (1 L) water and remaining ingredients, except tomatoes and vinegar
• Cover and simmer 1½ hours
• Add tomatoes (broken up) and vinegar
• Simmer, covered, 30 minutes longer

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