Cooking with legumes

Wednesday, January 31, 2007

Posted by Saffron Trail

Sprouting legumes

There is always this confusion among my friends between beans, peas, legumes and lentils. I'll try and sort them out first.

Legume is the name of the family under which all peas, beans and lentils fall. Technically anything under these three categories can be called a legume. All these are plants that have pods with tidy rows of seeds inside.

Beans - Beans grow well in warmer climates. These grow in pods on a bush and are mature for harvest in 85-115 days. Chick peas, mung beans whole and split, matki, black eyed peas, fava beans, pinto beans, navy beans, black beans are examples of beans.

Peas - Pea plants grow well in cooler climes and they grow on vines. They are mature for harvest in 70-90 days fresh green peas, dried yellow or green peas - whole or split.

Lentils - The lentil can be called a cousin to the beans. All lentils are lens shaped, lens being the Latin word for lentil. The size and appearance of lentils varies depending on the variety. Some lentil varieties are Tur dal (yellow), Masoor dal (brown with skin and orange with skin removed), Chana dal (yellow gram), Mung dal (split mung beans, deskinned)


The most versatile food group


You can turn out dishes to fit in almost any course with this amazing food group. Go through the list below and you'll realise what I am talking about.



Bean soups
Bean salad
Spreads like Hummus
Cocktail starters
Steamed snacks like Handwo
Pancakes like 4 lentil pancakes
Burgers
Curries like Paruppu Usili
Dals like Lasooni Dal Palak
Pilafs like Dal Khichdi
Desserts like Paruppu Payasam


Legumes are health boosters
  1. A high quality source of protein sans the cholesterol and saturated fats
  2. Excellent source of dietary fibre
  3. Rich in iron, zinc, calcium, selenium,folic acid and anti-oxidants
  4. A low glycemic index (GI) / glycemic load (GL) food
  5. May help reduce the risk of chronic diseases like heart disease, diabetes mellitus, obesity and cancer due to the above advantages
How to get all the Essential Amino-Acids (EAA)

Amino acids are the building blocks that proteins are made up of. Dairy and meat usually contain all of theEAAs and are considered to provide complete proteins. But legumes are lacking in atleast one of the EAA and therefore they need to be combined with other seeds or wholegrains during the day.
Some examples of complementary meals that provide all EAAs are brown rice and beans, Idlis (steamed south Indian food) made with udad dal and rice, refried beans in a tortilla roll, etc.

Combating the 'gas problem'

One problem that many people face in eating this group of foods is bloating and intestinal gas due to non-digestion of raffinose sugars. Let this not prevent from enjoying this healthy food group. There are ways and means to deal with the gas problem.

  1. Never cook legumes in the water they have been soaked, because this water is loaded with raffinose.
  2. Add a pinch of baking soda while cooking the legumes. In addition to removing raffinose sugars, it also helps the reduce cooking time.
  3. If you are using canned beans, then thoroughly rinse them in lots of water. This will also help reduce the salt content.
  4. Cooking legumes with a pinch of asafoetida is an age-old Aurvedic technique that helps prevent build up of intestinal gas.
  5. If you are not used to eating legumes, start with a small serving and gradually increase the quantity.
  6. If you still get into 'trouble', there is always Beano to rely on.

Black eyed Peas Burgers
Tell us about your favourite legume recipes. If you have blogged about them, post a link in the comments to share with us. I'll share the black-eyed peas burgers that I made for dinner last night.




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This Post was written by Nandita from Saffron Trail.

Text and photographs © 2007 Nandita Iyer

5 comments:

Very interesting reading!! Legumes form an integral part of my lunch and dinner everyday. I also use ginger and garlic in my dals. I had blogged a Green Moong Dal recipe earlier. The link to it is :

http://currybazaar.blogspot.com/2007/01/green-moong-dal.html

Thankyou for this informative post.

Jyothsna said...
January 31, 2007 at 4:30:00 PM GMT+1  

Thanks for all the info! Wow. Our favorite bean dish is simply white beans with ham hocks, cooked long and slow. We're expecting very cold weather here this weekend... should go to the store tomorrow to get the supplies for this great recipe! Haven't had it in ages.

Stephanie said...
February 1, 2007 at 3:42:00 AM GMT+1  

Jyothsana - Vegetarian Indians have the legume advantage! We've been eating them for eons and its been our strength (literally speaking). I love lentils so much that I've never bothered to even taste meat. Shall check out your fav recipe soon

Stephanie - Thanks for sharing your idea! Legumes sure are warming in the winters - not to mention easily available

Nandita said...
February 1, 2007 at 4:39:00 AM GMT+1  

Nandita this was a very informative post, especially about how to deal with the side effects LOL!

Here are two recipes I have in my archives:
A lovely couscous with chickpeas
and a
Pea and Lettuce Salad

Meeta said...
February 1, 2007 at 9:52:00 AM GMT+1  

Also the herb epazote can curb bean induced flatulence.

Plus I love hummus!!! It is one of my favorites.

Susi said...
February 6, 2007 at 1:28:00 AM GMT+1  

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