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
