Legumes are the vegetables whose seeds are used for cooking. It includes peas, beans, lentils etc and they are considered as zero cholesterol food with low fat, high folate, iron, potassium and magnesium. It is also rich with insoluble and soluble fibers and beneficial fats. Above all these legumes are a good source of proteins and it is considered as a healthy alternative for meat.
Different Types of Legumes
It is also known as soy nuts and is widely used for garnishing the salads and also used in snacks. Soy beans are also rich in amino acids and soy milk is a good substitute for milk.
This is also known as turtle beans and it is used for making soups, filling in burritos, along with rice, and is several Latin foods. It is available in dried form and also in canned foam.
Lima beans are otherwise called as Madagascar beans or butter beans as it has a buttery flavor. These beans are made as a side dish or mixed with bacon for extra flavor.
Kidney beans are available in different colors like white, dark red, red etc. Among these the white varieties becomes creamy on cooking and is used in many Italian dishes. The red varieties have a slight sweetness and are widely used as filler in soups and also in chili dishes.
Preparation of Beans
Beans and legumes have to be immersed in water in room temperature so that it will absorb water and re-hydrate. In order to get rid of the gas producing substances from legumes you need to add ten or more cups of water to one pound of beans and boil it for 3 minutes. Then keep them covered overnight. This may help you to get rid of the gas causing indigestible sugars.
Cooking the Beans
Rinse the soaked beans and then add three times water to the beans and cook it till it becomes tender. You ca also add herbs and spices if required. Different beans takes different time and check it with two fingers and if it get mashed easily then it means the bean is cooked. Then you can add tomatoes, vinegar, salt etc as per your taste.