Legumes

Legumes have been cultivated for thousands of years and are a dietary staple in many cuisines around the world. From Indian dhals and black bean stews to hummus and soups. Legumes and pulses are the must have pantry product. They are key to a flavourful and nutritious meal!

Interestingly, a survey conducted by the Grains & Legumes Nutrition Council in 2011, found only 22% of Australians consume legumes once per week! We are definitely underutilising these magic beans!

For many Australians, this is because we are not quite sure what to do with them. Or, we don’t know how to make them taste good. To help guide you through everything legumes, here are my key tips and tricks for cooking with legumes:

Firstly, Legume vs Pulse?

Ever hear these two words used together on a cooking show, and you think to yourself to make a mental note to look them up? A legume is a plant where the fruit is enclosed in a pod. A pulse is a subgroup of the legume family, and refers only to the dried seed. So, pulses are essentially legumes!

Fun Fact: 2016 is the International Year of Pulses – Get on board!

Why eat them?

There is so much to love about legumes! Not only are they economical, but they add texture and flavour to a meal and they are packed with nutrition benefits!

Legumes are:

  • Cholesterol free.
  • A great source of protein (especially for vegetarians and vegans).
  • Low GI  – which can help increase satiety and stabilise blood sugar levels.
  • Rich in minerals (iron and zinc) and B-vitamins.
  • A great source of fibre (both soluble and insoluble fibre for good gut health).

Regular consumption of legumes is shown to help reduce the risk of obesity, diabetes, heart disease and some cancers. Sounds pretty magic to me!

Are there many types of legumes?

Simply stated, YES! There are so many different varieties of legumes out there:

Beans

  • Soy beans
  • Kidney beans
  • Black beans
  • Bortlotti beans
  • Edemame beans
  • Garbanzo beans (Chickpeas)
  • Mung beans

Peas

  • Green peas
  • Snow Peas
  • Split peas

Fun Fact: Many peas are technically legumes.

Lentils

  • Yellow
  • Red
  • Brown
  • Green
  • Black

Nuts

  • Peanuts

My go-to legumes are:

Cannellini beans: Cannellini beans are large, white beans found in most traditional Italian recipes. They have a smooth texture making it a great companion for soups and pastas. Try adding cannellini beans to your next vegetable soup for an extra boost of protein and fibre, or mix and drizzle with olive oil and garlic as a side dish. You can also try them in this recipe: Chicken and White Bean Parcels

Chickpeas: Chickpeas are a nutty-flavoured bean and are the chief ingredient in Middle-Eastern cooking. Chickpeas hold their shape when cooking so they can add great texture to a dish. Try making homemade hummus, or sprinkle them over a cous-cous dish. Our chicken and chickpea salad is another delicious way to eat them.

Lentils: Lentils are available in many varieties, from the traditional brown lentil to the red and green lentil. These guys are fabulous in a hearty stew or soup, and complement Indian dhal curries!

Red kidney beans: Exactly as their name suggests, these small red beans resemble the shape of a kidney. Don’t let this put you off! Red kidney beans add wonderful colour to any dish and are a staple part of Mexican cuisine. Why not try to make homemade baked beans, sprinkle them over your nachos, or make a bean and lentil chilli dish!

How do I prepare or cook them?

Rule of thumb, if you are using dried pulses, they need to be soaked overnight in cold water; with the exception of lentils and split peas.

I often get asked if there is a difference between tinned vs dried legumes and pulses. It depends. Tinned legumes are great for when you are time poor, or need to throw a quick recipe together (or when you forget to soak them the night before). I recommend you always drain and thoroughly wash them before adding them to your meal. Tinned legumes are great to add to any salads, left overs or side dish recipes. If however, you want to create a hearty soup, I recommend using pre-soaked lentils and beans. This will help them to hold their shape.

Beans, beans they’re good for your heart. The more you eat, the more you….

Legumes and pulses often cause flatulence and bloating. However, soaking legumes and pulses can make them easier for your body to digest and absorb. So, if you find beans are too good for your heart, try soaking them overnight or during the day before you cook with them!

 What are some meal ideas?

Legumes can easily be incorporated into your next meal. Why don’t you try:

Curries: Add a can of lentils or chickpeas to your next curry like our Chicken Korma Curry.

Mexican night: Add a can of red kidney beans to your homemade chilli con carne or try our Nachos with a Twist.

Casseroles: Add cannellini beans or lentils to your next casserole like our Lamb and Vegetable Stew.

Salads: Bulk up your salads by adding a can of chickpeas or lentils. Try our Salmon and Four Bean Salad.

Dips: Blend garlic and chickpeas to make a delicious garlicky hummus for when you next entertain.

If you’d like further help with your nutrition please click below:

Reference list:

  • 2016 International Year of Pulses, Food and Agriculture Organisation of the United Nations.
  • Lifting the Lid on Legumes. Legumes. Grains & legume Nutrition Council.