Legumes:
A Guide for Teens
Legumes, more commonly known as beans, are good sources of protein and fiber. Legumes can be eaten fresh, canned, frozen, or dried.
What are some common legumes?
- Black beans are medium-sized, oval beans with black skin. They have a slightly sweet flavor and are used in soups, beans and rice, and many Mexican, Caribbean, and Latin American dishes.
- Black-eyed peas are medium-sized, oval beans that are cream colored with a black dot. They have a sharp flavor and smooth texture. They are usually served with rice or eaten as a side dish.
- Garbanzo beans, also called chickpeas, are medium-sized, round beans that are beige in color. They have a nutty flavor and firm texture. Garbanzo beans are used in soups, salads, Mexican dishes, and popular Middle Eastern dishes like hummus and falafel.
- Kidney beans, also called Mexican red beans, are large and kidney-shaped with a strong flavor and soft texture. Kidney beans are used in soups, salads, chili, Creole dishes, and traditional rice and beans.
- Lentils are lens-shaped seeds found in the fruit pods of an annual herb grown in southwestern Asia. There are two common types of lentils - one is small and brown and the other is larger and yellow. Lentils taste great in side dishes, soups, and stews.
- Navy beans are small, white, oval beans with a mild flavor and powdery texture. They are used to make baked beans, soups, and stews.
- Pinto beans are medium-sized, oval beans with a spotty beige and brown color. They turn completely brown when cooked and are used to make refried beans and other Mexican bean dishes.
Nutrition Facts for Legumes
| 1/2 cup serving |
Protein |
Calcium |
Iron |
| Black beans |
8 g |
23 mg |
2 mg |
| Black-eyed peas |
7 g |
21 mg |
2 mg |
| Garbanzo beans |
6 g |
38 mg |
2 mg |
| Kidney beans |
8 g |
31 mg |
2 mg |
| Lentils |
9 g |
19 mg |
3 mg |
| Navy beans |
8 g |
63 mg |
2 mg |
| Pinto beans |
7 g |
41 mg |
2 mg |
What are some ways to prepare and eat legumes?
- To cook dry legumes, add 1 cup of dry beans to 5 cups of hot water and heat to a boil. Boil for 2-3 minutes and then remove from heat. Let the beans sit covered for at least 1 hour. The longer they are soaked, the less gas the beans will produce. Drain water before serving.
- Canned beans are already cooked. Just drain and rinse before serving. You can also heat them up in a pan with water or tomato sauce for about a minute.
- Try topping your salads with canned or cooked beans to add protein!
- Hummus, made from garbanzo beans, is great on sandwiches and makes an excellent dip for veggies.
Here are three easy recipes to try:
Easy Hummus
Ingredients:
2 cups cooked chickpeas
2/3 cup water
3 Tablespoons tahini
1 large clove garlic
1/2 teaspoon salt
2 Tablespoon olive oil
2 Tablespoons lemon juice
Directions:
Place all ingredient in blender. Blend until creamy and serve. Keep refrigerated.
Easy Bean Salad
Ingredients:
1 package extra firm tofu, cubed
2 cans kidney or garbanzo beans
1 small can sliced olives
1/2 cup chopped fresh parsley
2 tablespoons olive oil
1 tablespoon lemon juice or cider vinegar
salt and pepper to taste
Directions:
Put all ingredients into a bowl and mix well. Chill for a few hours and serve.
Kidney Beans and Rice
Ingredients:
1 cup rice, cooked according to package directions
1 teaspoon olive or canola oil
1 can black beans
1 can kidney beans
1/4 onion, diced
1/2 green pepper, diced
1/2 red pepper, diced
1 teaspoon dried sage
1 teaspoon ground ginger
1/2 teaspoon paprika
Tabasco sauce and crushed red pepper flakes to taste
Directions:
- In a large frying pan, heat the oil over medium heat.
- Add pepper and onion and cook, stirring often, for 3-4 minutes.
- Add the dried spices and beans and cook, stirring, until beans are heated through.
- When the beans are heated thoroughly, and the Tabasco sauce. Serve over rice!
Written by the Center for Young Women's Health Staff
Updated 9/21/2005
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