Legumes Great source of nutrition and fiber!

Study Questions What are the different types of grains and legumes? What are the methods to selecting, receiving and storing grains and legumes What types of cooking methods and recipes are used to prepare grains?

Grains and Legumes Grains and legumes are the seeds of plants Grains and legumes are concentrated sources of nutrients Good tasting, inexpensive and readily available Contain protein, fiber, vitamins and minerals

Legumes Seeds from pod producing plants Include beans, peas, lentils, nuts and seeds Excellent source of carbohydrates and fiber

Some Common Beans and Culinary Uses Cannellini – Italian Kidney – soups and salads Garbanzo/Chickpeas – ethnic dishes such as hummus, soups, stews, side dishes Kidney – chili, soups, stews Navy/Yankee – baked beans There are many varieties!

Peas Black-eyed – beige with a black eye, soups, side dishes, especially in the south Pigeon – African, Caribbean and Indian dishes Split – Split peas soup, salads

Nuts Almonds, Brazil, Cashew, Chestnut, Hazelnut, Macadamia,Peanut, Pecan, Pine, Pistachio, Walnut Used raw, cooked, roasted in main dishes, salads and desserts

Seeds Poppy – blue/black, tiny – used as topping for baked goods, salad dressings, cuisines of middle east Pumpkin – served raw or roasted, popular in Mexican Cuisine Sesame,Flax and Sunflower are other varieties

Selecting Packaging should be intact, no rips or hole Canned legumes should be dent free Beans and peas are availablee fresh, canned, dried or frozen

Storing Store in cool, dry, well ventilated area Store away from light and heat Discard any peas that appear moldy, damp or wrinkled Keep 1-2 years, best used in 6 months

Essential Skills – Softening Dry Beans Dry beans are not ready to eat! Rinse, sort out any pebbles or shriveled beans Soak beans to soften and shorten cooking time. Soak 4 hours to overnight, or boil 2 minutes and soak for 1 hour Discard soaking water, cover again with new, clean water to cook Add seasonings early in cooking

Tips A little baking soda shortens cooking time Too much soda makes beans bitter, dark and mushy The longer dry beans are stored,the longer they take to soften

Using canned beans Canned beans are popular due to their convenience Rinse canned beans before use to reduce sodium (salt).