Lesson 4.2.2 Legumes

Question 1

Describe legumes.

Answer 1

A special category of vegetables, legumes grow in a pod. They include beans, chickpeas, peas, soybeans, and lentils. Legumes are a rich source of protein, iron, calcium, zinc, B vitamins, and fibre. They also contain a substance called genistein, which has been shown to inhibit the spread of cancerous tumours.

Question 2

How are legumes used in cooking?

Answer 2

Legumes are extremely versatile and can be prepared in dozens of ways including baked, in soups, casseroles, stews, vegetarian patties and burgers, and even in milks such as soy milk. Beans and lentils are a main food staple in many parts of the world. Mexican, Chinese, and Middle Eastern cultures consume legumes on a daily basis in a variety of forms.

Question 3

What are the benefits of beans?

Answer 3

Beans, which are approximately 70 percent complex carbohydrates, are known to significantly lower cholesterol levels, control insulin and blood sugar, lower blood pressure, alleviate bowel disorders, and prevent colon disorders.

Question 4

What are the advantages of soaking legumes?

Answer 4

Before cooking legumes, soak one part legumes in four parts water for 12 hours or overnight. Soaking legumes makes them easier to digest. Throw away the soaking water, and use fresh water to cook them in. This softens the skins and begins the sprouting process.

Question 5

What ingredients aid in legume digestibility?

Answer 5

Remove and discard any foam that forms on the water while cooking. A little lemon juice or apple cider vinegar added to the water before serving aids digestibility. A weak digestive system may not have sufficient enzymes needed to break down legumes properly. If beans are being used in a salad, marinate the cooked beans in apple cider vinegar and olive oil. Vinegar breaks down protein chains and indigestible compounds.

Question 6

List the mentioned legumes.

Answer 6

Legumes

adzuki bean
anasazi bean
black turtle bean
fava bean
garbanzo bean (chickpea)
great Northern bean
lentil
lima bean
navy bean
peas
pinto bean
red kidney bean
soybean

Question 7

What is the nutritional value of soybeans?

Answer 7

Soy food products are an excellent complete protein source. They also provide essential fatty acids, especially the rarer of the two, omega-3. In addition, they contain calcium, iron, potassium, B vitamins, and lecithin.

Question 8

What are the food sources of soy?

Answer 8

As with any food, soy is best eaten in a high-quality form. Stick to organic fermented soy products such as miso, tempeh, and tamari sauce. Fermented soy foods, such as miso and tempeh are rich sources of vitamin B12. Soybeans can also be sprouted and used in Asian food dishes.