Discovering legumes

What are legumes?

Legumes are not only the traditional split pea soup or baked beans we know and love. You will find several varieties from all around the world and they take different shapes, tastes and colors. They are classified into three categories:

• Beans
• Peas
• Lentils

Buying and conserving legumes

You can find legumes at the grocery store and they are available in three formats:

• Dry: Will keep for up to a year in a sealed container. The most economical. Requires a longer cooking time.
• Canned: A long shelf life, economical and reduces cooking time. We recommend that you rinse them under cold water before incorporating them in your recipes to reduce the amount of salt.
• Frozen: Can be stored for several months in the freezer. Contain less salt than canned legumes and cook quickly.

Cooked legumes will keep in the refrigerator for between 1 to 3 days and several months in the freezer. Don’t forget to cool them completely before freezing them.

Nutritional values

In addition to their wonderful taste and the opportunity to vary our sources of energy and protein, legumes provide several benefits:

• Low in fat, no cholesterol or saturated fat
• High in fiber
• Rich in carbohydrates
• Excellent source of iron, folic acid, magnesium, potassium, and zinc.

Soaking

If you choose dried legumes, you should first rinse them with cold water and remove the ones that are not intact. You will then have to soak them in at least three times their volumes of cold water. Lentils and split peas don’t necessarily need the soaking period, but you will have to increase the cooking time if you forego soaking.

There are three easy ways to soak legumes:

• In cold water overnight
• In a pot of boiling water, boil them for two minutes, then remove from the heat, cover, and let stand for one hour.
• In the microwave, inside a covered container, cook on high for ten to fifteen minutes and let stand one hour.

Cooking

To cook your legumes, you must use fresh water and boil on low heat for the recommended time, which will vary depending on the format you decided to use and if you have soaked them beforehand.

Quick chart for cooking legumes that have not soaked beforehand

From Passeport Santé – Les légumineuses

Quick chart for cooking pre-soaked legumes

From Passeport Santé – Les légumineuses

You can also cook your legumes in the oven, in a slow cooker or a pressure cooker. If you choose to use your pressure cooker, refer to the advice given in the manual of your device so you can take the appropriate precautions.

How to prevent flatulence

Legumes, despite their great nutritional benefits, can cause a small side effect that turns off most people: flatulence. Don’t be put off, there are several things you do to reduce this annoying side effect.

• Always rinse your legumes and don’t use the soaking water to cook them
• Soak your beans in the refrigerator instead of at room temperature.
• Add a few sprigs of fresh savory or some sage leaves to the cooking water.
• Always chew properly.
• Avoid eating other foods that can cause flatulence like broccoli, cabbage, etc.
• Avoid adding sugar to your recipes or finishing your meal with a sweet dessert as sugar increases fermentation in the intestine which causes flatulence.
• You can find drops or tablets at the pharmacy that prevent the formation of gas. Check with your pharmacist to see if those products could help you.

Recipe ideas using legumes

• AllRecipes – Beans and legumes recipes
• SOS Cuisine Beans and legumes recipes
• Mayo Clinic Beans and legumes
• The Food Network Beans and legumes