How to Choose and Cook Legumes

The legume family includes various species of Asian origin, including peas, beans, chickpeas, lentils, soybeans, but currently consumed and grown in many countries. They may generally be present in fresh or dried form; therefore, the protein and caloric content of legumes varies. Dried legumes are known to contain more protein than fresh ones.

In general, the first doubt when deciding to cook legumes is the choice between fresh or dried, frozen or pre-cooked products. It is best to use legumes suitable for the season. However, if you have to, you can opt for properly frozen or pre-cooked legumes.

If products such as beans, chickpeas or lentils are dried, there is no problem with freshness: they should be kept in cold water. For example, lentils should be kept for 6 hours and chickpeas for 18 hours.

To avoid unpleasant surprises when cooking legumes, there are some points to consider. First, you should know that during cooking, legumes almost double their weight. Remember this when you are deciding on the portions.

For dry legumes, soaking is important. Add plenty of water to a large saucepan (usually 1: 4), After waiting, rinse the legumes under running water, and strain. To prevent legumes from hardening, add salty water, but after cooking, it should be flavored with herbs (rosemary and sage) and black pepper. When the water begins to boil, calculate a cooking time between one and a half hours for french beans and 3 hours for chickpeas. After cooking, add salt and mix and allow to dry. Legumes are ready to use. Legumes, which are available at almost any time throughout the year, can be stored in packaged, transparent bags. If you are getting pre-made legumes, make sure you clean it throughly.

Let's have a look at a few beans together.

Kidney bean

Can be purchased as dried and suitable for salads after you boil them. Lowers blood sugar and high blood pressure. Good for anemia.

Pea

It is a green round seed found in long and sharp beans. It can be found fresh, pre-cooked, frozen and canned. It is rich in vitamins and minerals, should be eaten immediately after cooking. Peas can be used in many different ways, and suitable for a wide range of dishes, from main courses to side dishes.

Soybean

It is very rich in protein and fat. Since it is consumed in various recipes, it is used in fresh sprouts, flour, bread, sauce, pasta, oil, milk and many other products. The latter is very useful in case of food intolerance. One of the by-products is soy cheese, a type of cheese made from soybeans.

Zolfini Beans

It's Italian beans. It is very easy to digest. It has a strong texture and strong taste. It is mainly dried and can be preserved for a long time. It requires long-term cooking.

French Beans

Color varies from yellow to green. It is perfectly soft when boiled, and included in the recipes as salads or garnish. It is rich in fiber, minerals and vitamin A. You can find it fresh, canned or frozen.

Navy Bean

Fresh navy bean is green, and the dry is white color. It is rich in vitamins and minerals. Mostly sold dried or canned.

Lentil

Yellow-green seeds that have different sizes. It is high in protein and carbohydrates. They do not require very long cooking times. It is used in soup, and vegetable dishes.

Black Beans

Güney Amerika'da yetişir. A ve B vitamini, folik asit, kalsiyum, fosfor, bakır, demir mineralleri içerir. Sindirimi kolaylaştırır. Kalp ve damar hastalıklarına iyi gelir. Salatalarda sıkça kullanılır.

Reddish Shell Beans

Shell beans are widely used. Also known as Roman beans. Unsaturated fatty acids are high. It is rich in protein. It protects heart health. Antioxidant source.