The inexpensive legume family, which includes beans, peas, peanuts and lentils (legumes are plants that have pods with tidy rows of seeds inside), have numerous benefits — topping the list, they are delicious and incredibly versatile. Dried beans have a superior taste and texture but they take longer to cook. Canned beans offer a quick alternative and generally the same health benefits. Always rinse canned beans with water before cooking; this removes as much as 40% of the sodium.

• Legumes are rich in folic acid, calcium, iron, potassium, zinc and antioxidants.
• They offer high protein and complex carbohydrates that will provide steady energy that lasts for hours. You will have more energy and better concentration for longer periods of time.
• High in soluble fiber, a daily serving of cooked beans may lower blood cholesterol by as much as 18%, decreasing the risk of heart disease.
• Most legumes also contain compounds thought to suppress cancer cells & slow tumor growth.
• Beans contain probiotics which will aid in beneficial bacteria growth in the intestine.
• All legumes are important in vegetarian diets for their high protein content (especially soy); they can be a healthy substitute for meat.

We tend to think of using legumes only in the winter for soups and casseroles. Let’s learn something from the Mediterranean diet. These "beans" are easily used all year round. Perfect for salads, spreads & toppings.

Easy ways to incorporate more legumes into your meals and snacks:

• Use pureed beans as the basis for dips and spreads.
  
• Create salads with legumes as the centerpiece.
  
• Add chickpeas, black beans or cannellini to tossed salads. Toss them with a bit of pesto first, then add to the greens.
  
• Mash black beans and add to ground beef or turkey to make burgers.
  
• Add cannellini beans to tuna in oil (add red onion and vinegar).
  
• Add to "salsas" for dips or as topping for chicken, fish, etc.
  
• Snack on a handful of soy nuts rather than on chips or crackers.
  
• Use in soups, stews and casseroles.
• You can easily substitute one type of legume for another. Experiment with what types of legumes you like best in your recipes to make your meals and snacks both nutritious and interesting.

 

Wonderful Resources that offer heirloom beans:

• Rancho Gordo
• Purcell Mountain Farms

General Tips

Lentils, split peas and black-eyed peas don't need to be soaked. Some legumes are "quick-cooking" —they have already been presoaked and re-dried — and do not need extra soaking. Canned legumes make quick additions to dishes that don't require long simmering – (again, be sure to rinse).

Here is a link to an insightful Mark Bittman article on “Rethinking Canned Beans”

Beans and dried legumes require soaking in water. Before soaking, pick through the beans, discarding any discolored or shriveled ones or any foreign matter. Choose one of the following soaking methods:

Slow soak. In a pot, cover 1 pound dried beans with 10 cups water. Cover and refrigerate 6 to 8 hours or overnight.

Hot soak. In a pot, bring 10 cups of water to a boil. Add 1 pound dried beans and return to a boil. Remove from the heat, cover tightly and set aside at room temperature for 2 to 3 hours.

Quick soak. In a pot, bring 10 cups of water to a boil. Add 1 pound dried beans - return to a boil. Boil 2 to 3 minutes. Cover and set aside at room temperature for 1 hour.

Gas-free soak! In a pot, place 1 pound of beans in 10 or more cups of boiling water. Boil for 2 to 3 minutes. Cover and set aside overnight. 75 – 90% of the indigestible sugars that cause gas will have dissolved.

After soaking, rinse beans and add to a pot. Cover the beans with 3x’s their volume of water. Add herbs/spices as desired. Bring to a boil. Reduce the heat and simmer, uncovered, stirring occasionally, until tender. Cooking time will depend on the type of bean, but start checking after 45 minutes. Add more water if the beans become uncovered.

Other Tips
To freeze cooked beans for later use, immerse them in cold water until cool, then drain well and freeze.
One pound of dried beans yields about 5 or 6 cups cooked beans. A 15-ounce can of beans equals about 1-1/2 cups cooked beans, drained.

White Bean Dip
Source: Giada De Laurentiis

Ingredients

• 1 (15-ounce) can cannellini beans, drained and rinsed
• 2 cloves garlic
• 2 tablespoons fresh lemon juice
• 1/3 cup olive oil, plus 4 tablespoons
• 1/4 cup (loosely packed) fresh Italian parsley leaves
• Salt
• Freshly ground black pepper
• 6 pitas
• 1 teaspoon dried oregano

Directions
Place the beans, garlic, lemon juice, 1/3 cup olive oil, and parsley in the work bowl of a food processor. Pulse until the mixture is coarsely chopped. Season with salt and pepper, to taste. Transfer the bean puree to a small bow.

Orecchiette With Greens (Pasta salad served cold)
Source: Giada De Laurentiis

• 1 pound orecchiette or other short pasta
• 1/2 cup olive oil
• 2 garlic cloves, crushed
• 12 ounces Swiss chard or mustard greens, stemmed
• 12 ounces baby spinach leaves
• 1 (15-ounce) can garbanzo beans, rinsed and drained
• 2 cups small cherry or grape tomatoes
• 8 ounces ricotta salata cheese, crumbled
• 2 teaspoons lemon zest
• Kosher salt and freshly ground black pepper

Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain and reserve about 1 cup of the pasta water.

In a large skillet over medium-high heat, heat the oil. Add the garlic and cook until fragrant and lightly browned, about 2 minutes. Using a slotted spoon, remove the garlic and discard. Add the Swiss chard and cook until wilted. In batches, add the spinach and cook until wilted. Add the beans and tomatoes and cook for 5 minutes. Turn off the heat. Add the pasta, 1/2 of the cheese, and lemon zest. Toss well and thin out the sauce with a little pasta water, if needed.

Transfer to a large serving bowl and season with salt and pepper. Sprinkle with the remaining cheese and serve.

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