Learning About Legumes by Dena Mcdowell, MS, RD for More Information Call 1-800-932-8677 Or Visit the TOPS Website At

Quick ‘n Easy Program

Learning About Legumes by Dena McDowell, MS, RD For more information call 1-800-932-8677 Or visit the TOPS website at www.tops.org

The legume family How to Prepare Legumes includes beans, peas If you have never bought legumes, it can be con- and lentils. Every fusing to know how to prepare this protein- morsel of a bean, pea packed food correctly. There are a few options to or lentil is packed full consider: of nutritional good- • Ready Prepared/Canned: beans that are ness. Legumes are a canned are quick and convenient. Make sure to great source of fiber rinse thoroughly with water to remove all the and protein and gas-forming carbohydrates. contain a small amount of fat and • Cold Soak: place one pound legumes in ten zero cholesterol. cups water. Cover and soak in the refrigerator Legumes also provide for eight hours or overnight. Rinse well. Cover an excellent source of with six cups of water and bring to boil. Reduce potassium, iron, folic acid and magnesium. and simmer for one hour. • Hot Soak: place one pound of legumes in ten Healthy Benefits cups of boiling water. Bring to boil again and When compared to meat or animal protein, cook for five minutes. Cover and let stand for legumes score higher in overall nutrition because one hour. Rinse well. Cover with six cups of of their protein, complex carbohydrate and water and bring to boil. Reduce and simmer for healthy fat profile. People who have heart disease one hour. should try to eat legumes as a part of a daily, heart-healthy meal plan. The potassium and mag- • Quick Soak: place one pound of legumes in ten nesium in legumes can help lower blood pres- cups of water. Bring to boil and continue to sure. A reduction of both total cholesterol and cook for five minutes. Cover and let stand for low-density lipoprotein (LDL) cholesterol has one hour. Rinse well. Cover with six cups of been shown in people who eat legumes regularly. water and bring to boil. Reduce and simmer for People who have elevated blood sugars or dia- one hour. betes can also benefit from eating more legumes. Once the legumes have been prepared, they can Although legumes contain carbohydrates, a low- be packaged into smaller servings and frozen. It ering effect of blood sugar is seen after eating should be noted that one pound of dried legumes due to the complex type of carbohy- legumes will produce five to six cups of cooked drate, high protein and fiber content found in legumes. One 15-ounce can of prepared beans is this super food group. Studies have also shown a the equivalent of about two and half cups. reduction in certain forms of cancer in people who consume legumes regularly. And, for anyone What About the Digestive Side Effects? who is trying to lose weight, legumes are an Often people do not like eating beans because of excellent food choice. what this food does to their gastrointestinal sys- Eating legumes as a substitute for meat can tem. It is true that eating too many legumes may reduce the amount of calories consumed at meal cause offensive gas for some people. To reduce times. Bean-based dips also make a good snack gas, make sure to rinse the legumes well before choice when compared to regular dips because eating. Removing any slimy coating from the bean dips are naturally lower in fat, cholesterol legumes will wash away the gas-forming carbo- and have a higher protein content to increase hydrates. It’s also important to start slow. If satiety. legumes have never been part of the menu, start-

QN-015 © 2010 by TOPS Club, Inc. ing with small amounts—such as no more than a half cup per day—will help the body adjust to digesting legumes. Eat legumes often. If not eaten on a regular basis, the body will not have an opportunity to get used to digesting this type of vegetable. Consider limiting other gas-forming foods at meal times. If broccoli or onions produce gas, then eat these foods at a different time to prevent overwhelming the gastrointestinal tract. If gas is problem, using a digestive enzyme such as Beano®, may be a smart move. Taking a digestive enzyme with the meal will further break down the carbohydrates that produce gas. Using the internet, a magazine or cookbooks, select two new recipes that sound appealing. Of Which Legumes Go with What Foods? course, make sure the ingredient list includes Legumes are often interchangeable and will pick some sort of bean, lentil or pea. Prepare one of up the flavors and spices of the food. Common the recipes and share your thoughts on how it legumes are listed below: tasted with others in the group. Combine all the

LEGUME COOKING IDEAS

Adzucki/Anasazi Beans Rice dishes, Japanese and Chinese cuisine Black Beans Soups, stews, salads, salsa, rice dishes, Mexican, South and Central American cuisine Black Eyed Peas Salads, casseroles, fritters, curry dishes, ham and rice dishes Cannelini Beans Soups, salads, stews, white chili Chick Peas Casseroles, hummus, soups, Indian cuisine Edamame Soups, salads, casseroles, rice dishes, snacks Fava Beans Soups, stews, casseroles Lentils Soups, stews, salads, Indian cuisine Red Kidney Beans Soups, salads, chili, Cajun dishes Soy Nuts Snacks and salads

Adapted from http://www.mayoclinic.com/health/legumes/nu00260

This is not a complete list. There are many other recipe favorites to make a chapter cookbook. types of legumes. Substituting different types of Eating more plant-based foods, such as legumes, legume than a recipe called for is easy to do. For on a regular basis can help reach your goals example: pinto, red kidney beans and black and—who knows—you might find a new favorite beans can be substituted for each other. recipe in the process!

Put Your Knowledge to the Test: Activity Now that you know all about the health benefits, Here’s a recipe to get you started: and how to use legumes, it is time to put the knowledge you have gained to practical use.

Ingredients Directions 1 (15-ounce) can black beans, rinsed Put beans in a large bowl and mash and drained well with a fork. Add egg, yellow onion, 1 egg bread crumbs, oregano, basil, garlic 1/2 yellow onion, chopped powder, salt, pepper and hot sauce. Mix well to combine, then shape into 1 cup whole-wheat bread crumbs 6 patties. 1/2 teaspoon dried oregano Heat oil in a large skillet over medium 1 teaspoon dried basil heat. Arrange patties in a single layer 1/2 teaspoon garlic powder (working in batches, if needed) and Salt and pepper to taste cook, flipping once, until golden brown Hot sauce to taste on both sides and cooked through, 1 tablespoon olive or canola oil about 10 minutes total. Transfer to buns, top with lettuce, tomatoes and 6 whole-wheat hamburger buns red onions and serve. 6 green leaf lettuce leaves 2 tomatoes, sliced 1/2 small red onion, thinly sliced

Nutrition (serves 6) Per serving (about 8 oz./222g wt.): 290 calories (70 from fat), 7g total fat, 1g satu- rated fat, 35mg cholesterol, 670mg sodium, 45g total carbohydrate (10g dietary fiber, 6g sugar), 12g protein