FSCN 1011: Legumes

Legumes

Plants in the family Fabaceae, which produce pods containing seeds such as beans and peas.

What are the benefits of soaking legumes before cooking?

Soaking helps eliminate toxic substances like lectins and trypsin inhibitors.

Lectins

Proteins that can interfere with the absorption of nutrients in legumes.

Hard-to-Cook Phenomenon

Harder to cook legumes at higher moisture contents and at higher temperatures.

What happens to beans stored at higher moisture content?

They become harder to cook.

Soybeans

A type of legume that is higher in protein (40%) and fat (20%).

Tofu

A product made by gelled hot soymilk with nigari or calcium sulfate. A substitute for protein.

Edamame Beans

Young, green soybeans that are typically steamed or boiled.

Bean Storage Project in Rwanda

A project highlighting the benefits of storing bean varieties, with results indicating low altitudes are better for storage.

How can adding baking soda affect cooking legumes?

Baking soda can aid in softening beans during cooking.

How can calcium (molasses) affect cooking legumes?

Calcium, such as that found in molasses, can affect cooking legumes by helping to strengthen the cell walls of the beans, which can result in a firmer texture and potentially reduce cooking time. Additionally, calcium can enhance the nutritional profile of legumes by adding essential minerals.

How can acid (tomatoes) affect cooking legumes?

Acidic ingredients, like tomatoes, can affect the cooking of legumes by making them tougher. When cooked with an acid, the pectin in legumes can harden, which may lead to longer cooking times and less tender beans. It's often recommended to add acidic ingredients towards the end of the cooking process to minimize this effect.