The Healthy Diet »

Although they are high in a number of nutrients, legumes — which include beans, peas, lentils and peanuts — are especially rich in protein. On average, these pod-borne seeds when mature (or dried) contain about 22 percent protein, more than any other plant food. And unlike animal-derived protein, the protein in legumes is free of cholesterol and usually low in fat. Consequently, the protein you get from most legumes comes in a low-calorie package compared to meat. A filling half-cup serving of cooked legumes averages only 120 calories; a lean six-ounce hamburg­er supplies approximately 280 calories.

Legumes are also high in energy-providing complex carbohydrates, in B vitamins (particularly B6 and thiamin), and in the minerals iron, zinc, magnesium and copper. A half-cup serving of most cooked leg­umes provides 12 percent of the daily Recommended Dietary Allow­ance (RDA) of iron for women and 20 percent for men, as well as up to 10 percent of the RDA of zinc for both men and women. Moreover, because legumes are low in sodium and high in potassium, they an especially good for people who have high blood pressure. An( sprouted legumes, such as alfalfa sprouts and the mung-bean sprout: often used in Chinese dishes, also provide a great deal of vitamin C.

Averaging about nine grams of fiber per half-cup serving, legume., provide the highest concentration of fiber of any plant food. Recent studies have shown that the water-soluble fiber in legumes may actually lower cholesterol levels in the blood — and thus the risk of cardiovascular disease — by binding with dietary cholesterol and then carrying it out of the body. Preliminary evidence suggests that this cholesterol-lowering effect may be long-lasting. In addition, leg­umes can help those who are watching their weight. Because they con­tain so much indigestible fiber, legumes fill you up with relatively few calories.

Although most legumes are incomplete proteins — that is, they lack one or more of the essential amino acids the body needs to utilize protein fully — it is easy to complete their protein by eating them with a small amount of grains, dairy products, eggs, poultry or meat. You can even eat the complementary foods a few hours after consuming the legumes and still receive the benefits of the full protein. Most of the recipes that follow show how to combine legumes with other foods so that they can serve as the main protein source in a meal.

The way legumes are cooked is important, particularly if you are subject to intestinal gas and bloating. Flatulence is a condition that occurs when complex sugars produce gas as they break down in the lower intestine. It is sometimes a problem for those who are not used to eating legumes regularly, though many people have no trouble at all. By preparing dried legumes in a three-step process of -0eaning, soaking and cooking, you can minimize this difficulty. The first- step, cleaning, is important because dried beans, packaged or loose, often contain bits of sediment. Be sure to pick over the beans carefully, then immerse them briefly in water. Remove and discard any beans that float to the top and then rinse the remainder again in cold water.

Soaking, the second step, is required because most dried beans have to be rehydrated after the ripening and drying process. (Thin-skinned legumes like lentils or split peas do not require soaking.) There are two methods of soaking. For the longer method, which eliminates up to 90 percent of the indigestible sugars that produce gas' and bloating, simply immerse the legumes in boding, water and let them soak for at least eight hours in the refrigerator. Be sure to discard the soaking water and add fresh water for cooking. To quick-soak, place the legumes in a pot, add hot water to cover, bring to a boil for two minutes, cover and then let stand for one hour. Again, discard th-e*ng water before cooking.

To cook dried beans, use three cups of water per cup of beans. Bring the water slowly to a boil and skim off the starchy scum that rises to the surface. It is very important that dried legumes be boiled long enough to destroy their lectins, toxins that can cause gastrointestinal distress. Most dried legumes should be boiled for at least 10 minutes to destroy these lectins; lentils and split peas need to be boiled for just two or three minutes. If you are concerned about flatulence, discard the boiling water, too. otherwise, you can use it as stock for making soup.

After boiling, bring the water to a simmer and continue to cook the legumes. Cooking times — including boiling —range from less than an hour for lentils to two and a half to three hours for chickpeas. In general, cook legumes, stirring occasionally and adding water as necessary, until they are tender but not mushy. Legumes will more than double in volume during cooking. A pound of dried beans (just over two cups) generally cooks up to about four cups.

Legumes readily take on the flavor of whatever they are cooked with, such as herbs, spices or vegetables. Acidic ingredients such as tomatoes, wine, lemon juice or vinegar should be added only toward the end of cooking, since the acid slows the softening process and thus extends the cooking time.

Many legumes can also be purchased precooked in cans or frozen —a time-saver if you are in a rush. While canned peas and beans retain most of their original nutrients, they are often high in sodium. Be sure to drain and rinse them thoroughly before using in order to remove some of this excess sodium. As the following recipes demonstrate, you can use legumes in a variety of interesting and healthful dishes —from soups and salads to main courses. Feel free to experiment. Mixing different kinds of leg­umes can often make a recipe more interesting.

REPARING LEGUMES
Many of the recipes in this volume call for cooked legumes. Except for split peas and lentils, the legumes listed below should be soaked before cooking. Procedures for soaking and cooking are explained at right. Remember that most legumes will more than double in volume during cooking.

BLACK BEANS
Boil, uncovered, for 10 minutes, using 3 parts water to 1 part beans, then simmer, covered, 1 to 1 ˝ hours.

CHICKPEAS
Boil uncovered, for 10 minutes, using 3 parts water to 1 part chickpeas, then simmer, covered, 2 ˝ to 3 hours.

KIDNEY BEANS, NAVY BEANS, PINTO BEANS, WHITE BEANS
Boil uncovered, for 10 minutes, using 3 parts water to art beans, then simmer, cove for 1 ˝ to 2 hours.

LENTILS –
Boil uncovered, for 2 minutes, using 3 parts water to 1 part lentils, then simmer, covered, for 20 to 25 minutes.

SPLIT PEAS
Boil uncovered, for 2 minutes, using 4 parts water to 1 part peas, then simmer, covered, for 30 minutes.

Buying and Storing Guide

1. When purchasing legumes in bulk, look for consistency in size and color. Beans should be bright in color — age fades them — and free of dirt debris and mold. Avoid cracked beans or any with pinhole marks, possible signs of insect damage. Shop for beans in stores that have a high turnover of merchandise. Bins of loose beans should be cleaned and restocked frequently.

2. Dried peas beans should be uniform in size so that they will cook at the same rate. Do not mix newly bought dried legumes with old ones, since they will cook unevenly. Older beans take longer to cook. Fresh beans such as lima beans should look plump and unshriveled.

3. Uncooked legumes can be stored in a sealed package or a tightly closed container for up to a year in a cool, dry place. Cooked beans will last three to four days in a covered container in the refrigerator, and between four and six months in the freezer.

4. Canned legumes usually cost more and take up more the dried varieties, but they have the same shelf life and are the quickest to prepare, since they only require reheating. However the texture of canned beans often suffers in processing which can make them mushy.