Legumes are nutrient-rich and inexpensive. They are excellent sources of protein, low-glycemic carbohydrates, minerals and fiber. The protein in legumes has no cholesterol and small amounts of mostly unsaturated fats.
The term "legume" refers to plants belonging to the Leguminosae family, one of the three largest flowering families in the world, with approximately 20,000 species. The fruits of these plants are called legumes. When they are ripe, legume pods split in half to reveal the edible seeds that are attached to one side.
Black Beans
Black beans have a variety of names, including black Spanish beans, Venezuelan beans and turtle beans. Black beans are oval-shaped, have black skin and are medium in size. Their somewhat sweet flavor contributes to their popularity in Mexican food and in Latin, South and Central American soups, stews and rice with beans dishes.
Kidney Beans
Kidney beans or Mexican red beans, are dark red, kidney-shaped, large beans that have a strong taste and a soft texture when cooked. People use kidney beans in chili, soups, salads, Creole food, Mexican food and in Latin, South and Central American rice and beans dishes.
Lentils
One common type of lentil is brown and small and another is larger and yellow. Cooks use lentils to make soups and stews. They are also an ingredient in vegetarian burger patties and Indian foods.
Chickpeas or Garbanzo Beans
Chickpeas or ceci beans are also known as garbanzo beans. They are round, medium-sized, beige beans with a nutty flavor and firm texture. Garbanzo beans have a calcium content that is higher than most other legumes, according to the Center for Young Women's Health at Children's Hospital Boston.
Chickpeas or garbanzos are used in many different recipes for food dishes, including soups, salads, Spanish stews, casseroles and Indian dishes. They are the main ingredient in Middle Eastern dishes, such as hummus and some variations of falafel.
Soy Beans
Green soybeans, also known as edamame, are used in salads, soups, casseroles, side dishes, snacks, and pasta or rice dishes. Soybeans are an important source of vegetable oil, protein and many other soy-based products, including tofu, veggie burgers, frozen desserts, soy milk and yogurt. Soy protein is complete protein that provides all of the essential amino acids, according to the Linus Pauling Institute at Oregon State University.
Pinto Beans
Pinto beans are medium-sized, oval beans that are spotty pinkish-beige and brown in color. The pinto bean is the most common bean in the United States and it got its name because it looks "painted." Pinto beans turn brown when they are cooked and are often the main ingredient in refried beans, other Mexican bean dishes, chili, soup and dips. Pinto beans are also calcium-rich and have no saturated fat.
Black-Eyed Peas
Black-eyed peas are sometimes called cowpeas. A black-eyed pea is an oval-shaped, medium-sized bean that is pale cream-colored with a black dot. Black-eyed peas have a smooth texture, sharp flavor and are usually served with rice or eaten as a side dish. MayoClinic.com notes cooks use black-eyed peas for salads, casseroles, bean cakes, fritters, curry dishes and Southern foods.
