1. Great source of nutrition and fiber!
Legumes
Great source of nutrition and fiber!

2. 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?

3. 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

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

5. 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!

6. 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

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

8. 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

9. 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

10. 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

11. 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

12. 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

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