Legumes Overview and Types

Legumes Overview

• Legumes are a member of the Fabaceae (or Leguminosae) plant family.
• This is the third largest family of flowering plants, with over 18,000 species.
• Legumes vary in size, shape, color, and texture.
• Legumes have similar flower and fruit structures; featuring a 5-petaled irregular flower (butterfly-shaped) and a pod with a single row of seeds.

Types of Legumes

• Beans: Include dry beans, kidney beans, black-eyed peas, pinto beans, and more.
• Peas: Include green peas, and other varieties.
• Peanuts: Are legumes, despite their name.
• Soybeans: Legumes used in many products.
• Edamame: Immature soybeans, consumed as a vegetable.

Legumes in Agriculture

• Legumes are often tolerant to drought and various soil types.
• They are self-pollinating.
• Legumes enrich the soil by adding nitrogen.
• Farmers often rotate legume crops with other crops to improve soil health.
• Legumes are often called "three sisters" because they are easy to grow and harvest together.
• Legumes have a long storage time when dry.

Nutritional Values of Legumes

• Legumes are low in fat and sodium but are a good source of protein, vitamins, minerals, complex carbohydrates, and fiber.
• Legumes are sometimes called "the poor man's meat" due to their nutritional value.
• Legumes are cholesterol-free.
• Legumes have a low glycemic index.
• Legumes contain prebiotics that feed gut flora and help prevent digestive diseases.
• Nutritional values of various legumes are shown in a table (page 16).

Preparing Dried Legumes

• Dried legumes need to be soaked and cooked before consumption.
• Soaking is crucial to remove toxins from certain legumes and helps the cooking process by softening the beans.
• The soaking time can vary depending on the type of legume.
• Refer to cooking times on the packaging.
• To prepare dried legumes, rinse well. Put the beans in a cooking pot and cover with water.
• Soak overnight (~10 hours) for many legumes. (Do not soak most peas/lentils)
• Drain the soaked legumes
• Place them into a pot and cover with fresh cold water.
• Bring to a boil, reduce heat and simmer until tender; avoid boiling directly.
• Simmer times will vary depending on the type of bean.
• Check for the texture; beans should be soft and creamy.
• Following instructions on the packaging is essential.

Legumes, Pulses and Beans

• Pulses are the dried seeds of legume plants.
• Many varieties of pulses are grown worldwide.

Food Groups & Applications

• Beans, peas and lentils can be categorized as either vegetable or protein foods. (Depending on the type of legume)
• Legumes can be used in numerous food applications, including soups, salads, side dishes, and as part of various meals.
• Legumes/pulses are used in many dishes, such as baking, and in various cooking methods.

Storage

• Dried beans can be stored in airtight containers in a cool dry place for up to a year.
• High temperatures, high humidity, and long storage times can affect the cooking quality.

Root Nodules

• Legumes have root nodules; containing nitrogen-fixing bacteria.
• The microorganisms convert atmospheric nitrogen into a form usable by the plant. This process improves soil fertility.
• Nitrifying bacteria convert the ammonium into nitrate, which the plant absorbs.

Phytoestrogens

• Phytoestrogens are plant compounds that mimic estrogen actions in the body.
• Some legumes contain phytoestrogens, which are often associated with health benefits like reducing menopausal symptoms, protecting against certain cancers, and potentially lowering heart disease risk.
• Some research has linked these substances to these benefits, but more research is needed to confirm positive effects and other possible risks.

Still Controversial

• Studies on the effects of legumes involve various types of study, analysis of different demographics, and evaluating different hormone (and other physiological factor) responses before, during, and after menopause. Various types of soy foods and hormone effects (positive & negative) have also been explored.

OmniPork

• OmniPork is a plant-based meat alternative.
• Made from a blend of soy protein concentrate, vital wheat gluten, soy protein isolate, coconut oil, thickeners, and other ingredients.
• Can be used in various cooking methods/recipes.

Other Points

• Types of Peanuts; and their characteristics (Runner, Virginia, Spanish, and Valencia) are discussed.
• Specific preparation methods and characteristics of various legumes, including broad beans, are detailed throughout the notes.
• Important considerations regarding the safety of consuming pulses/legumes (especially those that need to be cooked), their varieties, and general considerations and preparation guidelines, are outlined in various sections above.

Explore the fascinating world of legumes, their diverse types, and their significance in agriculture. This quiz covers the characteristics of legumes, their roles in farming, and how they enrich the soil. Test your knowledge on beans, peas, peanuts, and more.