What you need to know about dried legumes

Legumes are an important ingredient in various types of cuisine around the world. Currently, legumes can be mixed and matched in a wide variety of dishes. Legumes can be found dried or canned. What to look for Brand name products are usually better than generic or bulk sold items, but the nutritional value is the same. Generic labeled packages and cans may contain more broken or crushed legumes. When buying dried legumes in bags or bulk, look for clean, smooth, and uniformly shaped grains with little or no debris. Where to buy A health food store or markets may be the best place to buy legumes. Natural food stores are also the best source for organic canned and dried grains. All supermarkets carry packaged and canned legumes; even some organic brands. Storage Store dried legumes in a sealed container or a tightly closed jar. Once cooked, cover them and store them in the refrigerator. Preparation Rinse dried legumes well before using and clean them to remove any debris. Place them in a pot with enough water to cover them. Let them soak for at least 8 hours or overnight. Discard the water before cooking your grains in clean water. Nutritional contributions Legumes, also called pulses, provide a significant amount and quality of nutrients that are very important for our body. They are plant-based and offer the highest amount of protein within this kingdom. Together with cereals, we can say that legumes are the other pillar that allows feeding the world's population. Their nutritional contribution is: - Carbohydrates: as in cereals, the carbohydrate in legumes is starch. In almost all, starch accounts for 50%; that is, in a serving of 60 gr., we will have about 30 gr. of carbohydrates in the form of starch, the other 10% corresponds to simple sugars such as sucrose, glucose, fructose, and stachyose. A diet is not correct if it excludes carbohydrates. - Proteins: excellent source of plant-based proteins, between 20% and 40%. For example, 60 gr. of soybeans contain 20 gr. of protein. These are incomplete or of low biological value, so they should be combined with cereals, nuts, etc., to convert them into higher quality proteins. - Fats: legumes have negligible fat content, approximately between 3%, except for soybeans and peanuts, which contain between 10 to 18% fat. These plant fats help to lower blood cholesterol. - Vitamins and minerals: they mainly provide B-complex vitamins: vitamin B1, vitamin B2, and vitamin B3, and are an excellent source of folic acid. Vitamin E is also present. The minerals provided by legumes are especially potassium, magnesium, zinc, iron, and phosphorus. They are low in sodium. Legumes are the foods that provide us the most magnesium, a mineral necessary for the proper formation of bones and teeth. Since they provide zinc, it is essential to consume legumes for proper growth and development of the body, and the optimal functioning of the immune system. - Dietary fiber: legumes are a great source of both soluble and insoluble plant fiber, which helps to prevent and combat constipation. Between 11 to 25% is fiber. Legumes, along with cereals, are the largest source of fiber in a diet. The fiber reduces blood cholesterol, prevents various types of cancer, helps combat constipation, obesity, and overweight. Recommended recipes with legumes: - Lentil and Peas Soup - Chickpea Salad - Prepared Soy Sauce - Bean Soup