Legumes Worksheet

Are legumes and economical source of protein?

Yes, same amount of protein per ounce as meat but less expensive

Cooking legumes steps

1. Inspect and Remove any pebbles and stems 2. Rinse well 3. Plan ahead 4. Presoak 5. Simmer

Characteristics that affect a beans cooking

Bean size (variety) Age Altitude of area Water hardness

Presoak step

Beans must absorb water before they begin cooking and the water enters the hilum first then through the outer coat. Allows some gas causing substances to dissolve which makes them easier to digest

Microwaving

Beans must be presoaked first. Add 6-8 C fresh water per 1 pound of beans. Cover and cook on high for 8-10 minutes. Reduce power to 50% and cook for 15-20 minutes

What kind of benefits do legumes provide nutritiously?

Excellent source of protein, low in calories, low in fat

Legumes do what while cooking?

Expand

Simmer step

FFF1. Cover with 6 C fresh hot water for each pound of beans to cover 1 inch above the beans. 2. Add seasonings 3. Cover pot. Bring to a boil, reduce heat, and simmer until tender 4. Test beans frequently for doneness

T or F: Beans cook faster in hard water.

False

Pressure cooking

Cover with water or broth but do not fill cooker more than halfway. Reduce foaming by adding 1 T of oil for every cup of beans

Slow cooking

Do not usually need to be soaked for this method. Most ideal way to cook beans. Boil water than add is to the beans in the slow cooker. Beans must simmer so use the high setting. Takes 3-8 hours

How do you store dry legumes? Cooked legumes?

Dry: cool, dry area Cooked: refrigerated

Which cooks faster and why? Dry beans or split peas and lentils?

Split peas and lentils because they of thinner coat and don't need to be soaked before cooking

Cooking steps for lentils

1. Use 3 C of water for every pound of lentils 2. Season as desired 3. Simmer for about 45 minutes or until tender but not mushy

What is the shelf life of legumes?

12 months

What is the cooked life of legumes?

4 days

Why should baking soda not be added to hard water to soften it while cooking beans?

Give beans an off flavor and destroy thiamin

Why are legumes not washed when they are harvested and processed?

Moisture can make them sprout

Ways beans can be come healthier for people with high blood pressure

Rinse beans to remove sodium Look for reduced sodium cans

What should you not add to beans until tender? Why?

Salt or acid ingredients such as tomatoes because they toughen the bean coat

Plan ahead step

Since dry legumes expand during cooking, you might need to start with 2-3 C before cooking and 5-6 C after cooking

Methods for preparing beans

Slow cooking Pressure cooking Microwaving

What are legumes often used in?

Soups and stews

What should you do if beans foam?

Tilt lid slightly to keep the water from boiling over

T or F: Dry legumes are more nutritious than fresh legumes.

True

T or F: Unlike dry beans, split peas and lentils do not need to be soaked before cooking.

True

T or F: You should discard the water used to presoak the beans

True

Rinse well step

Use cold water and continue rinsing until water is clear

What type of legume requires slightly different method of presoaking?

black-eyed peas