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 ‘dal’.
• Peanuts are an underground legume, hence their other name ‘ground nut’.

Question 2

Legumes: Benefits

Answer 2

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

Question 3

Legumes: Lectins

Answer 3

• Many legumes must be cooked to inactivate toxic ‘lectins’ chemicals involved in plant defence that can
cause severe gastro intestinal problems.
• Adzuki beans, sugar peas, mung beans, urad beans/black lentils, garbanzo beans/chick peas are low in lectins so fine to use raw or sprouted.

Question 4

Legumes: Energetics

Answer 4

• Energetics: legumes are warm dry, nourishing, good for building strength & energy. Contain blue print for a new life so life promoting. Affinity for kidney / adrenal unction.
• Seasonal eating: Ready in autumn and store well ideal for warming and nourishing meals through the cold, damp months.

Question 5

Legumes: Energetics

Answer 5

• Energetics: legumes are warm dry, nourishing, good for building strength & energy. Contain blue print for a new life so life promoting. Affinity for kidney / adrenal unction.
• Seasonal eating: Ready in autumn and store well ideal for warming and nourishing meals through the cold, damp months.

Question 6

Legumes: Energetics

Answer 6

• Energetics: legumes are warm dry, nourishing, good for building strength & energy. Contain blue print for a new life so life promoting. Affinity for kidney / adrenal unction.
• Seasonal eating: Ready in autumn and store well ideal for warming and nourishing meals through the cold, damp months.

Question 7

Mung Beans

Answer 7

Vitamin A, B1, B2, B3, B6, folate, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta carotene.

Question 8

Broad Beans

Answer 8

Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, carotenes, lutein.

Question 9

Red Lentils

Answer 9

Vitamin A, B1, B2, B3, B5, B6, folate, C, calcium,

copper, iron, magnesium, phosphorus, potassium, zinc.

Question 10

Legumes: Uses

Answer 10

Uses : digestive (high fibre), immune (zinc, selenium),
blood building (iron), cardiovascular health (high fibre,
B vitamins), nervous system health (B vitamins and magnesium)

Question 11

Legume Vegetables: Benefits

Answer 11

• Green Beans, Runner Beans, Peas, Mangetout.
• Legume vegetables are the immature seeds/seed
pods of fruits in the legume family (that produces
beans, pulses and lentils when mature).
Benefits:
• High in protein , fibre, vitamins, minerals,
• Combine the protein benefits of legumes with the nutrient benefits of green vegetables.

Question 12

Legume Vegetables: Energetics

Answer 12

Energetics:
• Cool, hydrating, detoxifying.
• Seasonal eating: summer produce perfect for balancing summer heat, dryness, inflammation.

Question 13

Peas

Answer 13

Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, manganese, magnesium, zinc, carotenes, lutein. Protein: 1 cup= 8mg.

Question 14

Mangetout

Answer 14

Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, manganese, zinc, carotenes, lutein.

Question 15

Green Beans

Answer 15

A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, manganese, zinc, carotenes, lutein.

Question 16

Legume Vegetables: Uses

Answer 16

Uses: cardiovascular (regulate blood sugar and
antioxidant), musculoskeletal health (good source
of protein), digestive health (fibre content), immune
boosting (vitamin C, zinc and carotenoid content).