Ask a Dietitian

As seen on BCTV Noon News February 9th, 2004

Legumes are a member if the Leguminosae family and the common identifiable factor among all the legumes is that they grow in pods as seeds. They were one of the first plants to be cultivated and since the Bronze Age dried beans have been the dietary staple. Legumes come in many varieties from the more well known red kidney beans, soy beans, chickpeas, peas, lentils and peanuts to the more obscure varieties such as black eye beans, fava bean, lupini bean and the mung bean. Legumes are a healthy and inexpensive alternative to meat and can make any recipe hearty and delicious!

Legumes are becoming increasingly popular due to its role in the vegetarian diet as a protein source. However, legumes are not a complete protein by themselves and require the addition of whole grains in the meal to achieve all nine essential amino acids needed to make the protein complete. However, there are some varieties of legume flours that have had the limiting amino acid added to make the protein complete (e.g. methionine to soy flour).

Legumes are essentially value packed for your dollar in terms their nutrient density, low calories, easy preparation and storage.

Why should we include legumes in our diet?

The average North American lacks sufficient fiber in their diet. Legumes are an excellent source of fiber that can be easily added to any meal. Fiber has many health benefits such as protecting against heart disease, stroke, colon cancer, diabetes, increasing gastrointestinal health and lowering the glycemic effect of foods.

Legumes are also low in salt, cholesterol and fat and are high in B vitamins and other essential minerals such as calcium, iron, zinc and folate.

What to look for when purchasing legumes

Dried legume products

Look for bright colours and uniform size. One can buy lentils, peas (whole or split) and beans in packages of various weights or in bulk from health food stores or supermarkets.

Canned legume products

Canned beans and lentils as well as mixed varieties can be purchased on the retail shelf in various sizes. Avoid cans that are dented or damaged. Be aware that many canned varieties have additional salt added to the product so you may need to reduce the salt added to the recipe if using canned legumes.

How to store legumes

If kept in an airtight container in a cool dry location, dried lentils and peas can be kept indefinitely. Note that if they are kept in the sun they may lose their colour, but this will not affect the flavour and texture if kept in the airtight container.

Once the lentils and peas are cooked they may be stored in the refrigerator for approximately 3 to 4 days and can be frozen up to 6 months.

How to cook legumes

Lentils and Split Peas (dried)

Beans and Whole peas (dried)

Cooking times for different dried legumes

What are different types of legumes and their popular uses

Lentils and beans

Green lentil

Known as the continental lentil, is quite popular in the cooking of Europeans. It is rich in protein and retains its shape even after cooking!

Yellow lentil

This lentil originates in Asia and is also known as lentil dal in India. This lentil is often served as a main dish or as a side dish with a hot curry.

Black bean

This is a common bean that is tender and sweet. It is a staple food in the Caribbean, Mexico and Central and South America. In fact, a national breakfast dish in Costa Rica is fried black beans with rice (gallo pinto). Another dish called feijoada completa is a national favourite in Brazil. It is a medley of meats and black beans that is served with cassava meal, diced oranges, hot pepper sauce and collard greens.

Lima bean

These beans were originally found in South America and come in two sizes. They can be eaten fresh and dried. They are sometimes referred to as butter beans, because they are a pale green or cream colour.

This bean can be served alone or served in salads.

Red Kidney bean

This popular bean which can be found in many great dishes, come in many varieties ranging from dark pink to maroon. It gained its popularity from Mexican cooking, particularly for its use in chilli con carne.

Soybean

Soybeans have taken a huge leap in the media due to it being a high source of nutrients including phytoestrogens and protein. They have been an important part of oriental diets for years and have become popular among vegetarians and others seeking alternatives to meat. There are many forms soybeans can be incorporated into one’s diet, including tofu, tempeh, soy sauce, soy nuts and soy milk.

One can simply slice tofu and add it to stir frys, tomato sauce or lasagna, or substitute half your milk for soy milk in cereal and coffees.

Chick-pea

The chickpea is also known as garbanzo and is native to western Asia. They are frequently found in European and oriental dishes and is a staple food in the Middle East. Chickpeas are a delicious addition to any salad to add fiber and protein, or simply made into a savoury dip (humus) by blending with a touch of lemon juice, water and garlic.

Reducing the gas problem

Many refrain from consuming legumes due to the uncomfortable gas issue. Flatulence is caused by undigested sugars that ferment inside of your intestine. However, the more beans you eat the less you will be disturbed with gas.

There are a number of ways in which to reduce flatulence:

Legume Recipe

Lentil and Vegetable Curry

Per serving:

Calories: 206

Protein: 11g

Total fat: 3 g

Carbohydrate: 37 g

Dietary fiber: 7 g

Sodium: 24 mg

From Anne Lindsay’s New Light Cooking, 1998