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

2. 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

3. 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

4. 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

5. Other Vegetable Proteins

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

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