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Legumes

Photo credits (left to right): Photo credits (top to bottom): Flickr: Maggie Hoffman; Flickr: alyiceedrich; Flickr: UnitedSoybeanBoard

Foods Included

Yellow, Red, and Orange Lentils; Green split peas; Soy beans (edamame); Peanuts

Description

Legumes are a broad category of edible pods, including beans, that are great sources of protein. They are soft when cooked and are versatile in cooking, often taking the flavor of herbs and spices used.

Buy It

  • Dried lentils and split peas can be purchased in packages or bulk bins.
  • Soy beans can be purchased dried or frozen (cooked).

Store It

  • Store dried lentils in an airtight container in a cool, dry, dark place.
  • Dried lentils can last for up to 1 year.
  • Store cooked lentils in an airtight container in the refridgerator for up to 1 week.

Cook It

  • Lentils are quick and easy to cook and don't require soaking.
  • Wash lentils and pick out any wrinkled lentils or debris. Drain and put lentils into a pot. Use a ratio of 1 cup of lentils to 2 cups of water. Add seasonings if desired, but don't add salt yet. Bring to a rapid simmer over med-high heat and then reduce to a low simmer. Cook uncovered for 20-30 minutes. Lentils are done as soon as they're tender. Strain the lentils and add salt, if desired.
  • Serve them warm over brown rice or cold over a green salad.

Why It's Great

  • Fiber helps with healthy digestion and keeps us feeling full.  Eating enough fiber has been shown to keep our hearts healthy too.
  • Folate, or folic acid, helps our tissues grow and our cells work.  Especially important for pregnant women.
  • Iron is essential for red blood cells and muscles.
  • Helps control blood sugar levels.
  • Proteins are building blocks for our bones, muscles, cartilage, skin, and blood. They provide a variety of nutrients that are essential for health and maintenance of your body.

     

Try It

Slow Cooker Lentil Soup
Lentils, Water, Celery, Carrot, Onion, Sweet potato, Garlic, Oregano, Thyme, Bay leaf, Salt, Pepper, Lemon, Vinegar, Greens
6 hrs 15 mins
Lee's Lentil Veggie Soup
Olive oil, Celery, Onion, Carrot, Garlic, Lentils, Vegetable broth, Sweet potato, Apple cider vinegar
1 hr 5 mins
Rainbow Cups
Orange bell pepper, Red bell pepper, Dried shiitake mushrooms, Jicama, Soybeans, Sesame seed oil, Sugar, Salt, Cornstarch, Water, Spring roll wrappers, Nonstick cooking spray
5 mins
Split Pea Soup
Olive oil, Onion, Garlic, Celery, Carrot, Dried green split peas, Chicken broth, Parsley, Thyme, Salt, Black pepper, Red wine vinegar
1 hr 5 mins
Seasoned Bean Sprouts (inspired by Kongnamul-muchim)
Garlic, Toasted sesame oil, Soy sauce, Toasted sesame seeds, red chile flakes, Soybean, Salt, Green onions
10 mins
Peanut Butter Sauce *NEW*
Peanut butter, Tamari, Agave syrup, Chili garlic sauce, Lime juice, Water
10 mins