Legumes are seeds that grow inside pods or fruits of Leguminosae family of plants. These seeds are eaten fresh, canned, frozen, dried or flour. Legumes are a very healthy food, valued for their nutritional benefits
legumes are alfalfa, clover, peas, beans, lentils, lupins and peanuts. Types of legumes contains garbanzo beans or chickpeas, lima beans, black beans, kidney beans, navy beans, great northern beans, pinto beans, black-eyed peas, split peas, field peas and brown, red or green lentils. Legumes are either mature or immature. Mature legumes are the dried seeds found inside pods, while immature legumes harvested before they reach maturity at a plant.
Legumes are an excellent source of nutrition, including protein, fiber, folate, phosphorus, potassium, iron, zinc, calcium, selenium and B vitamins. They are low in fat and does not contain cholesterol. Many legumes, such as red beans, kidney beans, black beans and kidney beans are also a great source of antioxidants.
To prepare dry legumes for consumption, do a slow soak, hot soak, quick soak or gas-free suction to rehydrate them for even cooking. The longer pulses suction, the less gas beans will produce and softer they will become. Drain and rinse legumes by soaking, then boil them. To cook legumes, cover beans with three times the amount of water, add spices, bring the pot to a boil, and simmer until tender. Dishes and meals containing boiled legumes include salads, dips and spreads, soups and casseroles.