Learn More About Legumes

Nutritious and economical, legumes are the best allies for a healthy diet. Find out everything you need to know about them, as well as 10 delicious recipes to easily incorporate them into your meals.

Nutritional and Health Benefits

Thanks to their complete nutritional profile, legumes support the proper functioning of the heart, muscles and metabolism. They are rich in vegetable proteins, B vitamins and minerals. Their high fibre intake promotes healthy digestion and helps maintain a feeling of fullness. They are also low in saturated fat, making them a smart choice for preventing certain chronic diseases.

Environmental Benefits

Legumes have a lower environmental impact compared to animal protein sources. Growing them enriches the soil with nitrogen, and requires less fertilizer and less water. By regularly integrating them into our meals, we participate in a more sustainable diet that respects the planet.

Varieties

There is a wide variety of legumes: chickpeas, lentils, red, white or black beans, broad beans, split peas, and many others. Each has its own characteristics in taste, texture and cooking, which allows you to vary the pleasures and create many savoury, sweet, classic or more daring dishes.

Other varieties of legumes include: pinto, azuki, lima, soybeans, fava beans, lupines.

Culinary Traditions

Very versatile, legumes are found in a multitude of culinary specialties around the world:

• Cassoulet (France)
• Chili con carne (Mexico)
• Dahl (India)
• Falafel, hummus (Middle Eastern)
• Feijoada (Brazilian stew)
• Pea soup (a Quebec classic, whose origin dates back as far as Roman times)

Try These Recipes:

Soaking

To cook legumes, start by sorting and rinsing them to remove damaged seeds and impurities. Soaking is a key step for unbroken dried beans and peas, but it is not necessary for lentils, which have a softer shell. This step reduces cooking time and improves digestibility.

The soaking time in cold water usually ranges from 8 hours to 12 hours. Simply cover legumes with a good amount of water, making sure the level is at least 3 inches (7.5 cm) higher. To speed up the process, you can reduce the soaking to 1 hour by bringing the water to a boil, then turning off the heat and letting it sit, covered.

Cooking

After soaking, the legumes are tenderized according to the cooking method chosen. First throw in the soaking water, drain, then cover with fresh water. For cooking on the stove, the water level should be about 2 inches (5 cm) higher than the legumes. Bring to a boil, then simmer, covered. Finally, check the cooking by crushing a legume between your fingers: it should give way easily.

In the oven, set the temperature to 300°F (150°C), cover the pot or pan, and do not hesitate to add water as needed to compensate for the water that has evaporated.

In the slow cooker, it is recommended to first boil the legumes for 10 minutes in unsalted water, then drain them before transferring them to the container of the appliance, covering them with water and adding the aromatics.

In the pressure cooker, add a little oil (2 or 3 tbsp / 30 or 45 ml) to the cooking water to help reduce foaming. However, it is preferable to avoid this method of cooking for lentils and split peas, since they easily lose their husks and reject a lot of scum.

When to Salt

Adding salt to the soaking water can help tenderize legumes, but when cooking, it is recommended to salt only at the end. Salt tends to harden their shells and can interfere with cooking. So wait until they are very tender before adding more.

Conservation

Once cooked, legumes will keep for up to 5 days in the refrigerator and about 6 months in the freezer. As for dried legumes, they can be kept for a long time when placed in an airtight container, away from heat, light and humidity. However, it is best to use them within a year of purchase, as they become harder and more resistant to cooking over time.

Integrate Legumes Into Your Recipes

Comforting soups, colourful salads, veggie burgers, creamy mashed potatoes, sweet desserts: legumes lend themselves to many recipes and can adapt to your current inspirations. Their versatile texture and mild taste make them perfect for enriching all your dishes, effortlessly. They are particularly appreciated as a partial or total replacement for meat in a stew, shepherd’s pie or spaghetti sauce.

Try These Recipes:

Practical Tip:

Always keep two or three types of legumes on hand to vary the flavours and textures.

4 Inspiring and Comforting Recipes: