What Are Food Legumes?

Legumes comprise a variety of plants from the Fabaceae family. Characterized by their edible pod-like fruits, legumes are nutritionally dense additions to any pantry.

Types

Popular types of legumes include adzuki beans, green beans, peas, lentils, mung beans, kidney beans, lima beans, edamame and chickpeas. Legumes are available fresh, frozen or canned. Canned legumes have more sodium and retain fewer nutrients than fresh beans.

Benefits

Legumes are low in fat, free of cholesterol and rich in fiber. Their high protein content makes them suitable substitutions for meat. Edamame, or soy beans, are traditionally fermented to create vegetarian staples such as tofu.

Use

Soak fresh legumes overnight before use. After rinsing, boil legumes until they soften and mash easily between fingers. Cooking times will vary slightly with the type of bean.

Warning

Ingesting legumes can result in abdominal gas and bloating. Reduce this risk by simmering beans more slowly, by soaking and rinsing beans several times before use or by supplementing with a natural digestive enzyme, like papaya.

Fun Fact

Many believe peanuts and cashews are types of nuts. In actuality, they belong to the legume family. Carob, alfalfa and clover are other lesser-known legumes.

References

• Mayo Clinic: Legumes
• Center for Young Women's Health: Legumes--A Guide for Teens