History- Beans, lentils, legumes. Whatever name you know them by, they encompass a seemingly endless array of over a thousand varieties including fava, kidney, lima, navy, pinto, black, canella, etc. Inexpensive, versatile and good for you, they have been a dietary staple of just about every culture since the beginning of time. Legumes are the edible seed of leguminous plants including beans, chickpeas, lentils, and peas. Most are available either fresh or canned
Health Benefits-
Beans and lentils contain vegetable protein which, when combined with
the protein from rice, grains, seeds or nuts, provides the entire array
of amino acids needed to make a complete protein. They are also a great
source of fiber. They contain insoluble fiber required for colon health
and keeping the bowels regular, along with soluble fiber which aids in
removing cholesterol from the digestive tract. They are rich in B
vitamins niacin, pantothenic acid, and folic acid, which is required for proper fetal development and heart health.
Niacin, also known as vitamin B3, is a water soluble vitamin which is
needed in constant supply in the body. It is involved in digestive
system operations and is important to the body's metabolic activities,
as it aids in the conversion of fat and calories for energy.
Pantothenic Acid (vitamin B5) is another water-soluble vitamin which
assists with energy production in the metabolism of fats and
carbohydrates from food. Pantothenic acid also supports the production
of certain hormones in the body, and some believe it to be effective at
helping to reduce stress and fight signs of aging such as gray hair and
wrinkles. Beans also provide a source of potassium, a mineral which
helps regulate water levels and blood pressure in the body, in addition
to iron, which is utilized in cell formation. Iron is responsible for
transporting oxygen to the cells. An iron deficiency can lead to
fatigue and weak muscles.
Preparation-
Lentils are best used within a year. They should be kept in an
air-tight container at room temperature. In cases where you can’t find
fresh legumes, or if you don’t have the time to prepare them, canned is
acceptable although a thorough rinsing is recommended to remove and
additives, preservatives, or salt. Whenever you can find them, try
buying fresh. Place the beans in a pot with cold water covering them.
Bring the water to a boil and remove any foam that rises to the surface
as you cook them. When the beans are soft, they are done. Some choose
to soak beans for 12-24 hours before cooking, as it’s believed to help
the digestion process and cause less gas, but many find that after
regular consumption, the body adapts and gas is not a problem. Beans
and lentils are great for soups, and certain varieties go well with
garden salads such as black beans or garbonzo beans (chick peas). They
are also wonderful cooked with a variety of seasonings for side dishes
or main dishes. For a change of pace, try using humus on your sandwich
in place of mayonnaise. It is actually smooth, pureed chickpeas which
is often available in several flavors.
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Beans