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Legumes
Legumes are all beans, lentils and dried peas and are a healthy addition to our diet. They may be incorporated into dishes reducing the quantity needed of animal protein or form a vegetarian dish on their own.
They are a valuable source of protein and when combined with other breads and cereals will provide all the essential amino acids. They are high in iron. Chickpeas are an excellent sauce of folate and soybeans are a good source of calcium. Soybeans are also rich in natural oestrogens called phytoestrogens that will help to protect against heart disease and cancer.
Difficult to Digest
People sometimes avoid lentils and beans as they may find them windy causing bloating and indigestion. Tolerance is built up if they are slowly introduced over a period of time. For cooking times and hints on cooking legumes, you can have a look at an article from Sanitarium - Preparing Legumes
A further hint is to cook and then freeze legumes in small quantities. This will reduce preparation time and increase digestibility. Try the following recipes:
Butter Bean Spread - use on sandwiches and rolls instead of butter. You can also add beans or lentils to pasta or salad, or use them to make a pie or goulash. Canned Legumes Quantities of Dried to canned lentils Quick soak Lentils Tofu is derived from soybeans. Firm tofu is purchased in Asian stores, health food shops and some fruit and vegetable shops. Choose the fresh firm tofu when using it in stir fries or soups, as it will retain its shape. Silken tofu is suitable in baking cakes and as a substitute for cream. Form more information on tofu, you can have a look at an article from Sanitarium - Tofu Added to site on : Thursday, 23 May 2002How to Use Legumes
Hommos - use it as a dip with vegetables or in Lavash or Pita bread roll-ups.
Mulligatawny Soup – with winter coming on this is a great favourite and fabulous for a dinner party.
Red Lentil Soup - one of the best lentil soups I have tasted.
Soybean Patties - make double and take them to work or freeze them for a quick lunch or dinner later.
Vegetable Pasta - A tasty, warming dish for a cold winters night.
Lentil Bean Goulash - serve on its own or use in Lentil Bean PieHints for using legumes
Substitute canned legumes when time is short.
100 grams of dried beans or lentils is equal to 200 grams of canned or cooked beans or lentils.
If a recipe calls for soaked lentils and time is short, bring 1 cup of lentils to the boil in 2 cups of water. Boil for 3 to 5 minutes, then remove from heat, cover and leave for 30 minutes. Drain and use in recipe as required.Tofu