Foundations of Nutrition: Legumes

Question 1

Legumes

Answer 1

• Lentils
• Beans
• Broad beans
• Soya beans
• Peanuts
  Plants in the legume family produce seeds in a pod
  Pulses are dry edible seeds. If a pulse is split, it is called a ‘dahl’
  Peanuts are an underground legume, hence their other name ‘ground nut’

Benefits:
* Rich in protein, complex carbohydrates, B vitamins and minerals
* 70/20/10 ratio of carbohydrate to protein to fat
* Slows glucose absorption / release (high fibre content)
* Antioxidant flavonoids in coloured skin pigments
* Low in saturated fats, no cholesterol

Question 2

Cooking Legumes

Answer 2

Many legumes must be cooked to inactivate toxic ‘lectins’, chemicals involved in plant defence which can cause severe gastro-intestinal problems. The following are low in lectins, so fine to use raw or sprouted:
* Adzuki beans
* Dried peas
* Mung beans
* Urad beans (black lentils)
* Chickpeas (garbanzo beans)

Question 3

Energetics

Answer 3

Legumes are warm, dry, nourishing, good for building strength and energy. Contain blueprint for a new life – so life-promoting. Affinity for kidney / adrenal function

Question 4

Seasonal eating

Answer 4

Ready in autumn and store well – ideal for warming and nourishing meals through the cold, damp months

Question 5

Mung beans

Answer 5

• Vitamin A
• Vitamin B1, B2, B3, B6
• Folate
• Calcium
• Copper
• Iron
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Selenium
• Zinc
• Beta-carotene
  Uses:
• Digestive (high fibre)
• Immune (zinc, selenium)
• Blood-building (iron)
• Cardiovascular health (high fibre, magnesium, B vitamins)
• Nervous system health (B vitamins and magnesium)

Question 6

Broad Beans

Answer 6

• Vitamin A
• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin K
• Calcium
• Copper
• Iron
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Selenium
• Zinc
• Carotenes
• Lutein
  Uses:
• Digestive (high fibre)
• Immune (zinc, selenium)
• Blood-building (iron)
• Cardiovascular health (high fibre, magnesium, B vitamins)
• Nervous system health (B vitamins and magnesium)

Question 7

Red lentils

Answer 7

• Vitamin A
• Vitamin B1, B2, B3, B5 B6
• Folate
• Vitamin C
• Calcium
• Copper
• Iron
• Magnesium
• Phosphorus
• Potassium
• Zinc

Uses:
* Digestive (high fibre)
* Immune (zinc, selenium)
* Blood-building (iron)
* Cardiovascular health (high fibre, magnesium, B vitamins)
* Nervous system health (B vitamins and magnesium)