Beans, dried peas and lentils are all considered legumes however, so are peanuts, clover, alfalfa and fenugreek as they all share the same characteristics of edible seeds inside a pod. Among the oldest agricultural crop, beans, peas and lentils may even predate grain cultivation. Legumes are important in crop rotation programs, as they replenish the soil with nitrogen, a vital nutrient that grain crops deplete.
Legumes have more protein than any other plant derived food. However their protein is not considered complete, as they are missing one or more of the essential amino acids that make up a complete protein. The deficiency can be corrected by serving legumes with rice, grains or nuts which provides the amino acids necessary to complete the protein chain.
It is important to note however, when consuming partial proteins to make a complete protein, it must be done within a 24 to 36 hour time period.
Legumes also contain many phytochemicals that have potential health benefits including the following:
- Protease inhibitors, which slow tumor growth.
- Phytosterols, which protect against colon cancer.
- Isoflavones, lower the risk of breast and ovarian cancers.
- Saponins, which have shown to stop cancer cells from multiplying.
A rule of thumb, dried beans should be soaked in fresh water for at least 48 hours before being cooked, and cooked for at least 3 hours.
Since they really absorb the flavor of the other foods, herbs and spices, legumes work well in a variety of dishes, from casseroles and soups to stews, salads and pasta dishes.