Supermarkets carry a growing range of legumes. You’ll find them available dried or canned. With both kinds on hand, you’re equiped to make dozens of flavourful dishes. Cook up a big batch of beans at a time and freeze them for future use.
Caution: canned beans can have added salt. You may want to rinse them under cold running water.
There are three ways to prepare dried legumes for cooking. Always start by rinsing them well:
– Soak them overnight, adding 3 oarts of water for 1 part beans.Discard soaking water before cooking.
– Add beans to water and bring to a boil. Let boil for 2 minutes, remove from heat and let stand for an hour. Discard soaking water before cooking.
– Combine beans and water in a microwaveable dish. Cover and microwave at full power for 15 min. until boiling. Let stand one hour. Drain.
Are legumes a good source of protein?
Legumes are almost perfect-but not quite. They lack one or more amino acids (protein building blocks). All you do is add the missing amino acid, which you’ll find in other grains, nuts, seeds or in small amounts of animal foods. Don’t even worry about having to eat both at the same meal. As long as they are eaten over the course of the day you’ll be doing fine nutritionally.