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Peas, Beans, Lentils: Tips about Legumes

Legumes such as peas, beans, lentils, etc. have long since shed their image as “poor man’s food” through their use in vegan and vegetarian diets as well as in gourmet cuisine. In addition: They are very nutritious and high-quality food.

The essentials in brief:

  • Legumes are very good suppliers of protein, high in fiber, rich in B vitamins, minerals and secondary plant substances. They are particularly suitable for a vegetarian or vegan diet.
  • They are now processed into flour, milk, spreads, meat substitutes and many other products.

Legumes include the ripe, dried seeds of peas, beans, lentils, chickpeas, and lupins. The UN even proclaimed 2016 as the year of the legumes. Legumes are becoming more and more popular, and consumption per German citizen climbed to 1.3 kilograms in 2017. In 2013 it was around half a kilogram per German citizen.

Nutrient-rich powerhouses

Legumes are rich in protein, fiber, B vitamins, minerals and phytochemicals, but at the same time low in fat.

In a varied combination with cereals, vegetables, potatoes, nuts, milk or eggs, pulses become a very high-quality and at the same time inexpensive source of protein, which is a good substitute for animal protein in a sustainable diet.

The seeds are now processed into flour, milk, spreads, meat substitutes and many other products.

Favorable ecological balance

Compared to meat, legumes are significantly more resource- and climate-friendly as a source of protein. In cultivation, legumes also help to make the soil more fertile, as they enrich the soil with nitrogen with the help of nodule bacteria.

Prepare legumes properly

In addition to the classic stews such as pea, bean and lentil soup, legumes can be prepared in many different ways: as a salad, patty, spread, casserole, puree and even as a dessert and cake.

Dried legumes should be soaked in three times their volume of water for up to twelve hours before preparation, as this shortens the cooking time. Lentils, shelled peas and small beans such as adzuki beans or black beans cook so quickly that soaking is not necessary.

The subsequent cooking time varies depending on the size and type of legumes and is between 15 minutes and two hours. Contrary to previous advice, salt helps the vegetables soften faster during cooking. Acids such as vinegar and lemon juice, on the other hand, harden the cell structures in legumes. It should therefore only be added towards the end of the cooking time.

If you need something quick: many legumes are already cooked and canned, but they often contain a lot of salt. It is therefore recommended to let the legumes drain in the colander and also rinse them with water.

Don’t eat legumes raw

Raw, they contain substances that are harmful to health, which are only destroyed by heating during the cooking process. Extreme caution is required, especially with raw green beans: The information center against poisoning classifies them as “very toxic” – they contain the toxic protein phasin. Depending on the amount, consumption can lead to severe poisoning and even death.

Therefore, beans must always be cooked for at least 15 minutes before consumption. Preparation in a steam cooker is not recommended because the required temperature may not be reached.

Do not use soaking water

Bloating after eating peas, beans and the like is caused by stachyosis. This quadruple sugar cannot be broken down by the body’s own enzymes, but only by the colon bacteria, with the formation of gas. In order to counteract symptoms, the soaking water should therefore no longer be used, since stachyosis is largely transferred to the soaking water.

Can be stored almost indefinitely

Dried legumes have a shelf life of a year or more, making them a great stock. It is best to store them in a cool, dry and protected from light. They can also be used beyond the best-before date. Peeled legumes only keep for about six months.

Best left natural

As a basis for meat substitutes, legumes are used in a variety of ways, especially in vegan and vegetarian ready-made products. Soy sausages, lupine schnitzel or cold cuts are not always recommended alternatives. The following applies to all meat substitute products: the higher the degree of processing, the longer the list of ingredients with additives such as flavor enhancers or coloring and flavorings. Except for tofu, the alternative products are less recommended or not recommended. In everyday cooking, they should remain an exception, because legumes should preferably be used “pure”, i.e. in their natural state.

Anyone who regularly eats unprocessed legumes is therefore definitely doing something good for their body. A variety of dishes can be prepared from the small power packs, which is why they have earned a permanent place in everyday kitchens.

Pasta made from lentils, beans and chickpeas

Noodles made from legumes have been on the market for some time. They are just as valuable as the legumes themselves. Compared to classic grain noodles, they contain more protein and, depending on the variety, sometimes more fiber and minerals. In addition, they are gluten-free. They are made only from legume flour and water.

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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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