Legumes
include peas, a wide variety of beans, and peanuts. They are rich in
vitamins, minerals, and protein, are low in fat, and are a good source
of calcium, iron and B vitamins. They are also surprisingly low in
calories: lentils and kidney beans have only about 100 calories per 1/2
cup serving and less than 1 gram of fat. And legumes contain none of the
saturated fat or cholesterol found in animal foods. When sprouted, beans
and legumes add valuable enzymes to the daily diet.
Because beans
can be difficult to digest, there are some specific cooking and
preparation techniques that should be followed to maximize nutritional
value and digestibility. Beans contain certain carbohydrates that pass
undigested into the lower intestine and are fermented by bacteria, thus
producing gas. Before cooking, wash them thoroughly and soak them
overnight to speed cooking time and make them more digestible. Discard
the soaking water before cooking, since the water will contain the
indigestible sugars. And if you are not used to eating lots of beans,
make sure you start slowly, giving your body time to adjust.
To cook
beans, after discarding the soaking water, rinse them thoroughly and add
about 1 cup of beans to 4 cups of water in a heavy-bottomed pot. Bring
the beans to a boil, cover and reduce heat to low, and cook until
tender. The length of cooking time varies widely depending on the type
of bean used - lentils, for example, are ready in about half an hour,
while garbanzos and soybeans need to simmer as long as four hours. When
beans are nearly done, add a teaspoon of unrefined sea salt and serve.
Don't add salt to the cooking water - it makes the beans tough.
If you are in
a big hurry, canned beans may be used - but make sure you buy the
highest quality varieties from health food stores. Better yet, rather
than resorting to canned beans, make more than you need whenever you
cook beans, and refrigerate or freeze them for later use.
Cooking
Times for Beans
Azuki (adzuki) - 60-90 minutes
Anasaki - 60 minutes
Black (turtle) - 90 minutes
Black-eyed peas - 45 minutes (soaking
not required)
Fava - 3 hours
Garbanzo (chickpea) - 3-4 hours
Great Northern - 60 minutes
Kidney - 60-90 minutes
Lentils - 30-45 minutes (soaking not
required)
Lima - 60-90 minutes
Mung - 45-60 minutes (soaking not
required)
Navy - 1.5-2 hours
Peas (dried, split) - 45 minutes
(soaking not required)