We have all heard the saying that “good things come in small packages”. This is the exact description of legumes. Despite their small size, legumes are filled with:

• Fiber
• Protein
• Minerals
• Vitamins

What legumes are

What are legumes? They are mostly fat-free and contain no cholesterol but have lots of iron and calcium. And to make a good thing much better, they are available in a colorful assortment of varieties:

• Dried
• Canned
• Frozen

Legumes are exceptionally versatile, having flavors that are mild making the best partners with herbs and spices.

Complex sugars

Beans and legumes contain sugars that are complex so when eaten they tend to cause gas. You can reduce this problem by discarding any water that beans have been soaking in for both cooked and uncooked beans, rinse out canned beans, and adding a bit of vinegar near the end of cooking.

Selecting legumes

You can find legumes at your:

• Supermarkets
• Farmers’ market
• Ethnic foods
• Gourmet markets
• Health food stores
• Food co-ops

When looking for legumes remember this:

• Fresh, beans of high-quality are bright on color with smooth seed coats that are unbroken.
• Legumes that are all the same size cook much more evenly.
• Rinse legumes in a colander before cooking picking out any stones or shriveled, damaged or too small beans.

Recipes

Legumes, beans, and grains are traditional ingredients for legumes recipes as they are hearty and used in so many various ways. Legume and grain recipes are diverse culturally and quite delicious. Some of these recipes include:

• Quinoa risotto
• Jamaican red beans and rice
• Vegan recipes
• And many in between

They are used in many vegetarian recipes and also plenty of recipes that cater to other restrictions dietarily. These are healthy meals that will give you lasting energy. Many recipes will feed your entire family, so you can feel great about the quality of what you are cooking and serving on your table.

Websites with recipes

There are many websites where you can find great legume recipes that are good to eat with lots of flavor and taste.