Legumes: Using beans, peas and lentils instead of meat
by LaVonne on 12/07/05 at 2:44 pm
From MayoClinic.com:
When was the last time you ate chickpeas, navy beans or black-eyed peas? Has it been days, weeks or even months?
Legumes are among the most versatile and nutritious foods available. They’re good sources of protein and can be a healthy substitute for meat, which has more fat and cholesterol. Rediscover legumes and all the nutrition and versatility they have to offer.
Why eat legumes?
Legumes — a class of vegetables that includes beans, peas and lentils — are typically low in fat, contain no cholesterol, and are high in protein, folate, potassium, iron and magnesium. They also have phytochemicals, a group of compounds that may help prevent chronic diseases such as cardiovascular disease and cancer. In addition, they’re a good source of fiber — the part of plant-based foods that your body doesn’t digest. A diet high in fiber can reduce your risk of developing diabetes and help lower blood cholesterol levels, which can reduce your risk of heart disease.
Soybeans, one type of legume, are unique among beans because they contain all of the amino acids needed to make a complete protein, just like meat. They also contain isoflavones, a plant-based compound that may reduce the risk of some types of cancer.
Many healthy foods come from soybeans, including:
* Tofu is a curd made from soybeans in a process similar to that used for making cheese. Because it has a bland, spongy texture, tofu absorbs the flavor of other foods when you marinate or cook it, making it very versatile. Tofu is available in several different textures, including extra firm, firm, soft and silken.
* Soy milk is a soy beverage made by grinding soybeans and mixing them with water to form a milk-like liquid. You can use soy milk as a replacement for cow’s milk. Some soy milk is fortified with vitamins and minerals.
* Tempeh is a food made from fermented soybeans. You can buy tempeh frozen or refrigerated in a cake-like form. It has a meaty texture and nutty flavor, so you can use it in your recipes as a substitute for meat.
* Soy flour is a flour made from ground-roasted soybeans. Use soy flour in baked goods for added protein, fiber and phytochemicals.
Peanuts, commonly thought of as nuts, are actually a member of the legume family along with beans and peas. Peanuts are good sources of protein, fiber, iron, magnesium, phosphorus, zinc, copper, niacin and folate. They’re high in fat, but most of the fat is monounsaturated fat — the healthier type of fat. Peanuts can be eaten in moderation as a snack, or added to foods such as stir-fries.
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