What are some common uses of Adzuki beans?
Rice dishes, Japanese or Chinese cuisine
What are some common uses of Anasazi beans?
Homemade refried beans and southwestern recipes, especially soups.
What are some common uses of black beans ?
Soups, stews, rice and beans, Mexican dished and central and south American cuisine.
What are some common uses of black-eyed peas
Salads,casserole, fritters, bean cakes, cry dishes and southern dishes with ham and rice.
What are some common uses of chickpeas?
Casseroles, hummus, minestrone sou[ and spanish stews.
What are other names for adzuki beans?
-azuki, asui, field peas and red beans.
What are Jacobs cattle beans?
What are other names for black beans?
Turtle beans, black Spanish beans, Venezuelan beans.
What are other names for chickpeas?
garbanzos, garbanzo beans, ceci
What are some common uses of edamame?
Side dishes, snacks, salads, soups, casseroles and rice or pasta dishes.
What are some common uses of Fava beans ?
Stews and side dishes
What are some common uses of Lentils?
Soups, stews, side dishes and indian dahl.
What are some common uses of lima beans?
Succotash, casseroles, soups and salads.
What are some common uses of red kidney beans?
Stews,mixed bean salad, cajun bean dishes.
What are some common uses of soy nuts ?
Snacks or a garnish to salads.
Whats another names edamame ?
What are other names for Fava beans?
broad beans, faba beans, horse beans.
What are other names for lima beans?
butter beans, madagascar beans.
What are other names for soy nuts ?
soybean seeds and roasted soybeans.
What CFG category are legumes part of ?
Meat & Alternatives
Legumes are the ___ from pod vegetables or beans.
When are legumes referred to as pulses?
When the legumes are dried
What are legumes an excellent source of?
Folic acid Calcium Phosphorous Potassium
what are legumes a good source of ?
Iron and magnesium
What other nutrients do legumes provide ?
Zinc Thiamine Copper Fibre Low Fat
Legumes are a good choice for what ?
Those with hypercholesterolemia and those seeking to lose weight.
What are soybeans high in? What other compound does it have?
High in proteins and fat Contain phytoestrogens
Which legume has the highest amount of fat ?
Nuts and seeds are higher in ..
fat and calories
What is reduced in legumes? why ?
Mineral bioavailability is reduced due to binding to fibre or phytates.
What should be consumed with legumes?
Vitamin C, to enhance iron absorption.
What do tannins due? What is a common source?
Reduces iron absorption, often found in tea.
What does sprouting beans and seeds do?
Increases vitamin content, especially vitamin C
What are some popular sprouting beans and seeds?
Mung beans and alfalfa seeds.
Why does eating raw sprouts carry health risks?
possible seed contamination with salmonella or E.coli bacteria
What does sprouting involve ?
soaking then rinsing beans daily as they sprout to achieve desired length.
Why is rinsing essential in sprouting ?
To prevent told growth
Why are plant proteins lower quality than animal proteins?
lack a sufficient quantity and the proper ratio of one or more essential amino acids
What is the limiting amino acid?
the amino acid lacking in a protein
How can the quality of plant proteins become improved?
-supplying the limited amino acid -pairing plant proteins -consuming small quantity of animal proteins with plant proteins
Which animal protein is an exception of high quality proteins?
Legumes are limited in_
methionine and tryptophan
Nuts are limited in ___
lysine, methionine and tryptophan
Grains are limited in ___
lysine, threonine, tryptophan
Seeds are limited in ___
lysine and methionine
Dried legumes will __
keep almost indefinitely in a cool dry place in an air tight container.
Dried legumes should be consumed within ___
What happens to dried legumes over time?
lose colour intensity, become drier and take longer to coo.
What happens toddled legumes when they are stored in very warm and humid conditions?
How long can cooked legumes be refrigerated ?
3 days in their cooing liquid
How long can drained and frozen legumes keep ?
Nuts and seeds are susceptible to ___
rapidity due to their high fat content
How should nuts and seeds be stored?
in dark cool place for a limited time, or in the freezer.
How should dried legumes be prepared prior to soaking?
most be washed and sorted to remove debris
What are the two soaking methods?
Long soak/overnight Quick soak
What is the long soak/overnight method?
legumes are soaked in 3x their volume in water.
What is the quick soak method?
legumes are placed in 3x their volume in water, brought to a boil, simmered for 2 minutes then left to soak for 1 hour.
What doesn't need to be soaked? Why?
Lentils and split peas because of their small size.
How long do legumes need to be cooked?
30 minutes o 2 hours until tender.
How much do legumes expand?
2-3 x their dried volume
Why must legumes be cooked?
to inactivate trypsin inhibitor which reduced protein absorption
Why is flatulence caused by legumes?
Due to fermentation of indigestible sugars by bacteria in the lower intestines.
How can flatulence be reduced when cooking legumes ?
changing the soaking and cooking water frequently, especially when legumes are being introduced to the diet.
What will happen with an alkaline, such as baking soda is added to the cooking water ?
increase speed by rehydration of dried legumes BUT may make legumes mushy and destroys THIAMINE.
What does salt sugar and acid have on legumes ? When should they be added?
causes legumes to remain harder longer, and should be added at the end of cooking when beans have softened.
Whats an exception for adding salt sugar and acid to beans?
When the beans will be cooked for a long time and maintaining shape is important such as baked beans