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!