EXAM 5: Legumes Flashcards
(22 cards)
What is a legume?
A member of the plant family Leguminosae; Characterized by the dry edible seed within a pod
What are the categories of legumes
Soybeans
Peanuts
Pulses
Fresh Peas & Beans
What are pulses?
Beans, chickpeas, lentils, dry peas
What are the USDA guideline recommendations of legume intake per week
1.5 to 2.5 cups per week
What are the benefits of legumes
Low cost source of a nutrient dense food
Reduce risk for heart disease, colorectal cancer, diabetes
Help with weight management
Maintain regular GI function
Do Pulses/Lentils contain gluten?
No
Do pulses/lentils contain fat
No, they are fat-free
Do lentils/pulses contain sodium
No, they are sodium-free
Unless they have added sodium during canning processing
What are nutrients that beans are good sources of
Copper
Iron (non-heme form)
Folate
Manganese
Magnesium
Also contain: fiber (soluble and insoluble) and potassium
How is America doing on legume consumption?
Not good!
How to cook dry beans, chickpeas and lentils -> What is step 1?
Beans and Chickpeas soak methods
- overnight soak method: cover with water that is 3-4x the quantity of the legume; soak 8 hours or overnight; drain water and rinse with cool water
- short soak method: place 1 cup beans or chickpeas in pot with 3 cups water. Bring to boil for 3 minutes, remove from heat and let stand for 1 hr in the same hot water. Keep water and cook beans in the water.
How to cook dry beans, chickpeas and lentils -> What is step 2?
Add water to beans, bring to a boil
- 1 cup to 2 to 3 cups water
How to cook dry beans, chickpeas and lentils -> What is step 3?
Simmer (do not boil) on low for:
- beans: 45 to 2 hours until bean is tender
What does soaking beans do?
Improves texture (soft and uniform)
Oligosaccharides get removed (gas forming compounds)
Improves digestibility
Reduces splitting during cooking
What is the controversy of soaking beans?
Reduce gas caused by the fermentation of stachyose and raffinose (indigestible fibers in the beans)
The oligosaccharides are removed
Some people think you should soak beans while some think the opposite
What are the steps of cooking lentils (no soak)
1 - Rinse with water
2 - add water to lentils, bring to a boil
- 1 cup lentils, use 2.5 cups water
3 - after bringing to boil, simmer on low
- 15 to 30 minutes or until tender
Can beans be cooked in a pressure cooker?
Yes
Tips for cooking beans: Prevent foaming by adding….
1 tbsp oil to the water
Tips for cooking beans: do not cook in _________ or add __________ to cooking water
In hard water or add baking soda
- alkaline water - destroys thiamine and reduces other nutrients
What are other added ingredients to beans during cooking
Herbs, onions, garlic can be added anytime during cooking
Add acids and ingredients rich in calcium after beans are cooked
- if added too early the fibers dont soften and the bean is tough
Add salt at the end of cooking
What are uses of canned legumes
Add to:
- soups or salads
- burritos/tacos
- casseroles
- smoothies
Purée them and add to dips, sandwich spread, baked goods, or to make veggie burger/meatballs
Substitute for ground beef by reducing ground being in recipe and adding 1/2 to 3/4 cup beans
Draining and rinsing canned beans reduces sodium content by about ____-____%
35-40%
