Nutrition Bite: Legumes

“Dear Wednesday Chefs and crew - your creations are so delicious and so very welcome. I thought I'd seek the pinnacle with sunny beet burgers but the lentil loaf absolutely pegged the meter. Not only did it melt in my mouth, it melted my heart. Many years ago I used to find lentil loaf in the health food stores but it's been over a decade since then. This is my favorite meal in the world. It really brought the sun into my world. I am so grateful for your generous and kind presence in creating and sending these meals. Including Delivery Angel Linda .” - Ceres Client

Legumes have…

• Great fiber source: 1 cup has almost 50% of our daily fiber needs (12.5g)!

• Benefits heart health

• High in antioxidants

Legumes offer higher protein content than other plant foods, which, combined with whole grains, provides a complete protein. They also offer high amounts of fiber, complex carbohydrates that digest slowly, and healthy fats. Some key minerals in legumes include iron, zinc and selenium. They are abundant in B vitamins and bioactive nutrients, which can protect against high cholesterol, cancer and type 2 diabetes.

Tip: Soak your beans to make them more digestible. Soak beans for 12 to 24 hours in a few quarts of water, pour off the soaking water, rinse, add clean water and cook.

Recipe: Ceres Cooked Beans

Yields 6 cups of cooked pinto beans | Prep time: 1 - 2 hours, plus overnight soaking

Nutrients in one 1/2 cup serving: 123 calories, 0.5 g fat, 8 g protein, 23 g carbohydrate, 8 g fiber, 1 mg sodium

Servings: 4

Preparation time: 30 mins

Ingredients

• 1 lbs dry pinto beans

• 4 cups water

Directions

• The night before you plan to cook (or 10 to 14 hours ahead), soak the beans to

reduce cooking time and help them cook more evenly. Empty the dry beans in a

bowl. Pick through the beans and discard any shriveled or unappealing beans. Cover

the beans with a few inches of water and leave them on the counter.

• The next day, the beans will have absorbed much of the water and nearly doubled in

size. Drain the beans from their soaking water and rinse them gently under water.

• Transfer the beans to a Dutch oven or other heavy cooking pot.

• Cover the beans with an inch of water. Bring them to a boil over medium-high heat.

• Once boiling, reduce the heat to low and bring the beans to a very gentle simmer.

You should barely see the water moving. Leave the lid on for firm beans meant for

cold salads and pasta dishes. Cover the pot with the lid slightly ajar for creamier

beans for soups, casseroles, and burritos.

• Cook the beans for one hour, and then begin checking for doneness. Depending on

their age, size, and variety, beans can take anywhere from an hour to three hours to

cook through. Be patient. Keep the beans at a gentle simmer and taste frequently

as they start to become tender. Add more water as needed to keep the beans

submerged, and stir occasionally.

• Continue simmering until the beans are as tender and creamy as you like them.

Check out our cookbooks with nourishing recipes!