Legumes Dried seeds from plants of the Leguminosae family. Examples: navy beans, kidney beans, pinto beans, split peas, lentils.

Nutritive Value High in protein, methionine is limiting amino acid Low in fat (most) High in carbohydrates High in fiber Good sources of iron, thiamin, riboflavin 2

Hydration Legumes must be hydrated before cooking. Water passes through the hilum (where seed is attached to the pod) Soaking methods 1. Soak overnight in cold water 2. Bring water and beans to a boil, soak 1 hr Need 2 1/2 to 3 cups of water per 1 cup beans 3

Cooking Pectin content, water content, water hardness, soda, pressure, and phytase effect cooking time. Legumes should be cooked until tender before adding 1. Calcium - insoluble Ca pectate forms which prevents legumes from becoming tender. Examples: molasses, brown sugar, canned tomatoes, hard water 2. Acid - insoluble pectic substances form preventing tenderness. Examples: vinegar, ketchup 4

Other Vegetable Proteins

Soybeans Good source of high biological value protein Soybeans may have objectionable off flavor called “painty” or “beany” thought to be due to lipoxygenase. Techniques have been developed to inactivate the enzyme Soybeans contain phytoestrogen, a isoflavonoid, which has weak estrogenic effects in body. Some soy products contain isoflavonoids, others do not. 6

Textured Vegetable Protein Fiber formation - solution of high protein concentration is spun into long fibers, placed in a coagulation bath and compressed or bound together Extrusion - protein concentrates or flours are mixed with water, pushed through a cylinder (turning screw). Moisture is evaporated forming dry fibrous, porous granules or chunks Usually combined with other foods 7

Tempeh Fermented (cultured) food consisting of tender cooked soybeans (or other legumes, seeds or cereal grains) bound together by a dense cottony mycelium of Rhizopus mold. Formed into compact white cakes or patties. 3 1/2 oz = 19.5 g protein and 157 kcal May have acid flavor from fermentation so is often flavored and mixed with other foods. 8

Tofu Soaked soybeans are pureed and then cooked, and filtered. Resulting milk is curdled with a coagulant (MgCl) and curds are pressed into cakes allowing whey to drain off. 3 1/2 oz = 10 g protein and 80 kcal Bland flavor, texture depends on amount of water removal. Can be used in a variety of dishes. 9

Soy Milk Soft cooked soybeans are ground and the liquid is extracted. Liquid contains soy protein, oil, and other solids. Usually fortified with calcium 10

Seitan Gluten protein extracted from wheat. May be purchased wet or dried One patty 1/3 cup = 21 g protein Has texture similar to meat and is used in stews or in making vegetarian patties 11

Nuts Botanically classified as fruits Rich in protein, high in fat, high in niacin and most are good sources of thiamin Marketed shelled and unshelled Precaution needs to be taken to prevent rancidity by use of antioxidants Often used in vegetarian diets to complement bean or cereal protein 12

Power Point Authors Jon Christiano & Dr. Jane Ross The University of Vermont Foods and Nutrition Basic Concepts of Food