The highly nutritious legume food group consists of dried beans, lentils and peas. Most dried beans need to be soaked before they are cooked, while lentils, black-eyed peas and split peas don't require this step. Some soybean products come ready-to-eat, including soy nuts and edamame. Among the more commonly served legumes are black beans, black-eyed peas, split peas, chickpeas, fava beans, kidney beans, lima beans and lentils.
Overall Nutrition
Legumes offer high-fiber, high-protein meal choices while also being low in calories and cholesterol. One cup of cooked navy, lima or kidney beans, for example, averages approximately 180 calories; the canned varieties are about 250 calories. Cooked lentils and split peas average just under 200 calories per cup. At the same time, legumes contribute between 10 to 20 grams of fiber and 14 to 16 grams of protein per cup.
Major Nutrients
Legumes provide high amounts of several of the nutrients that our bodies need. One serving yields more than half the recommended daily amount of folate, also known as folic acid. It also contains a quarter of the amount of zinc, and one-fifth of the calcium we need each day.
Additional Nutrients
The University of Maryland Medical Center classifies legumes as rich sources of magnesium, manganese, phosphorous, sulfur and B vitamins, including folate. Lima beans are high in potassium.
Considerations
Although legumes are high in protein, they are "incomplete proteins," meaning they must be eaten with certain other foods in order to provide the same necessary amino acids as those found in animal-based proteins like eggs, meat and milk. Rice and beans represent a classic combination that provides complementary proteins, as does pasta with a lentil-based sauce. However, complementary proteins don't have to be paired in the same meal, notes Helpguide. They can be "matched" within the course of a day's meals. While legumes are technically high in iron, "The American Journal of Clinical Nutrition" points out that the amount of iron absorbed by the body after eating legumes isn't high; combining them with a vitamin C food source increases the bioavailability of the iron.
Preparations
Soak beans overnight, using 10 cups water for 1 lb. beans. Alternatively, a few hours before cooking time, bring the same amount of water to a rapid boil, add the beans and cook for three minutes. Remove from heat and let them soak for one hour. Before cooking, drain and rinse the soaked beans. Cook the beans in an amount of water that equals about three times the volume of the beans. Bring to a boil, then simmer. Add more water as needed. Check for tenderness after 45 minutes.
Shortcuts
Many legume varieties come in canned form. Not only do they retain their nutritional value, but they also lose some of their gas-causing qualities during the canning process, according to MayoClinic. Drain, rinse and add the canned beans directly to soups and casseroles, or puree them with salsa or olive oil for healthy dips and toppers for chips and crackers.
Member Comments