Legumes
Black beans
Facts
Among all food groups worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes - 1 cup of black beans contains about 15 grams of fiber and 15 grams of protein - and black beans are considered the healthiest of beans because they are highest in antioxidants
Additionally, black beans are an excellent source of manganese, iron, magnesium, copper, zinc, potassium and thiamin as well as some phytonutrients
tips
When cooking beans do not add seasonings that are salty or acidic until after the beans have been cooked since adding them earlier will make the beans tough and increase the cooking time
black-eyed peas
Facts
Black-eyed peas, aka cowpeas, are highly nutritious and have almost five times more antioxidants than green peas
They are a rich source of protein and fiber - one cup cof cooked black-eyed peas contain 13 grams of protein and 11 grams of fiber. They also contain calcium, iron, thiamine, magnesium, zinc, selenium, copper, manganese, folate and vitamins A and K
tips
Instant Pot Cooking:
Cover beans with about 2” of water or veg stock and cook on high for 15 min and let naturally cool down for 30 minThey can be incorporated into the diet much like other beans - in soups, stews or salads
cannelini beans
Facts
Like most other beans, cannelini beans are loaded with nutrients especially protein and fiber - one cup of cooked cannelini beans contain about 16 g protein and 10 g fiber
Cannellini beans also contain valuable nutrients like iron and potassium, as well as vitamin K and folate
tips
Cannelini beans can be used as a substitute for any white beans and are a great addition to soups, stews, salads and spreads
chickpeas
Facts
Chickpeas (aka garbanzo beans) are a very healthy food - they are high in vitamins, minerals, fiber and protein - 1 cup of chickpeas contains about 14.5 grams of protein and 12.5 grams of fiber
tips
AQUAFABA - the liquid remaining in a can of chickpeas - about 1/2 cup - can be whipped up and used as a thickener in sauces like vegan mayo or as an egg substitute in recipes.
- 2 tablespoons of aquafaba equals 1 egg white and 3 tablespoons equals 1 whole egg- It will last in the fridge for up to one week.
Soaking chickpeas:
- Boil the beans for two minutes, take pan off the heat, cover and allow it to stand for two hours
- An alternative method is to simply soak the garbanzos in water for 4 hours or in the fridge for 8 hours or overnightCooking chickpeas:
Stovetop method
- Add three cups of fresh water or broth for each cup of dried chickpeas -the liquid should be about one to two inches above the top of the chickpeas
- Bring them to a boil, and then reduce the heat to simmer, partially covering the pot. If any foam develops, skim it off during the simmering process. Garbanzo beans generally take about one to one and one-half hours to become tender using this method.
- If the beans are still hard and no more water remains, add 1 cup of hot water and continue to cook until softWhen buying chickpea (garbanzo bean) flour, make sure that it is made from beans that have been cooked since in their raw form, they contain a substance that is hard to digest and can cause discomfort
kidney beans
Facts
Kidney beans are one of the most nutritrious of all beans - one cup of cooked kidney beans contains about 13.4 grams of protein and 13.6 grams of fiber - as well as a host of minerals - folate, manganese, thiamine, copper and iron
tips
Kidney beans are a great addition to chili, stews, soups and salads
Green Beans
Facts
Kidney beans are one of the most nutritious of all beans - one cup of cooked kidney beans contains about 13.4 grams of protein and 13.6 grams of fiber - as well as a host of minerals - folate, manganese, thiamine, copper and iron
tips
Kidney beans are a great addition to chili, stews, soups and salads
Lentils
Facts
Lentils are a nutritionally powerful member of the legume family and provide large amounts of several important minerals
They are an excellent source of fiber. - one cup of lentils contains about 15.6 grams of fiber
They are an important source of vegetable protein - one cup of cooked lentils contains about 18 grams of protein
In addition one cup contains 90% of the RDI for folate and 49% of the RDI for manganese
tips
Store lentils in an airtight container in a cool, dry and dark place. for up to one year
Cooked lentils, in a covered container, will keep fresh in the fridge for about three days
Cooking
- Use three cups of liquid for each cup of lentils
- Lentils placed in already boiling water are easier to digest than if brought to a boil with the water
- When the water returns to a boil, turn down the heat to simmer and cover
- Green lentils usually take 30 minutes, while red ones only require 15-20 minutes
PEAS
Facts
Like many other legumes, peas contain almost every vitamin and mineral and a significant amount of fiber and protein - one cup of cooked peas contains about 8.2 grams of protein and 8.8 grams of fiber
tips
Choose pod peas over shelled peas as the pods of edible pod peas like sugar snap peas and snow peas have more fiber and antioxidants than the peas themselves
Dried peas are more nutritious than fresh peas - its best to use dried split peas when making soup
Soy beans
Facts
Soybeans have many different health benefits - protein and fiber - one cup of cooked soybeans contains about 28.6 grams of protein, 10.3 grams of fiber - as well as a rich source of manganese, iron, phosphorus, folate and vitamin K
Additionally, soybeans contain high levels of antioxidants called isoflavones, which are responsible for many of their health benefits.
tips
Eating green soy beans - edamame - is a great way to boost the protein content, flavor and crunch of salads