Legumes like beans, dry peas, lentils and chickpeas pack a powerful nutrition punch and can play a role in reducing the risks of developing chronic conditions and diseases.
They are cholesterol free, low in fat and among the highest sources of vegetable protein within our food supply.
As well, they are a high source of dietary fibre and an excellent source of energy containing complex carbohydrates.
They also contain a number of vitamins, minerals and other phytonutrients.
Legumes are also excellent for diabetics because the high dietary fibre and complex starches give legumes a low gylcemic Index. This means as legumes are digested slowly, blood sugars in turn rise slowly, stay more level and do not peak at levels as high as starch rich diets.
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This is also why you feel fuller longer after eating legumes.
Legumes impart other health benefits that may help control intestinal disorders like colorectal cancer and irritable bowel syndrome and cardiovascular disease. They are also gluten free, making them ideal for managing diets for those with celiac disease. Beans are high in folate (folic acid), a B vitamin that is instrumental in nerve and brain development and is especially important for pregnant women.
The easiest way to incorporate them into your diet is to find a good recipe and to use canned legumes. With our busy lifestyles, it is not convenient to always soak and cook beans so canned beans offer a quick alternative.
Remember to rinse the canned beans before use.
Mexican Coleslaw with Whole Wheat Tortilla Triangles
6 whole wheat tortillas, cut into triangles
1 bag (16 oz/450g) coleslaw mix
1/2 cup (125 mL) sliced celery
1 orange pepper, seeded and diced
1 red pepper, seeded and diced
1 jalapeno pepper, seeded and diced
1/4 cup (60 mL) finely diced red onion
1 can (19 oz/540 mL) black beans, drained and rinsed
Dressing:
1/2 cup (125 mL) oil
1/4 cup (60 mL) lime juice
2 tsp. (10 mL) lime zest
1 clove garlic, minced
1/4 cup (60 mL) chopped cilantro
1 chipotle pepper (in adobe sauce), finely chopped
To prepare dressing, combine oil, lime juice, lime zest, garlic, cilantro and chipotle pepper. Mix well and set aside. Place tortilla triangles on foil-lined baking sheet. Brush tops with adobe sauce from chipotle pepper. Bake at 375 F (190 C) until toasted and crispy, about eight to 10 minutes. Set aside.
Place coleslaw mix in large salad bowl. Add remaining salad ingredients (except for tortilla triangles) and dressing and toss ingredients to mix. Serve coleslaw with toasted tortilla triangles.
Yield: 12 1/2 cup (125 mL) servings.
Recipe from CanolaInfo.org.
Tomatillo, Bean and Chicken Chili
2 tbsp. (25 mL) oil
1 large onion, diced
2 cloves garlic, minced
3 chicken breasts, cubed into bite size pieces
8 tomatillos, husked and finely chopped
1 jalapeno pepper, seeded and finely diced
1 tbsp. (15 mL) lime juice
1 tsp. (5 mL) ground coriander
1 tsp. (5 mL) ground cumin
1 tbsp. (15 mL) chili powder
1/2 tsp. (2 mL) salt
1/4 tsp. (1 mL) pepper
2 cups (500 mL) chicken broth
2 cans (19 oz. /540 mL) white kidney beans
2 tbsp. (25 mL) freshly chopped cilantro
cilantro for garnish
Pour oil into large saucepan. Sauté onion and garlic over low heat for one to two minutes. Add chicken and continue to cook until chicken is lightly browned, about five minutes. Combine tomatillos, jalapeno pepper, lime juice, coriander, cumin, chili powder, salt, pepper, chicken broth, kidney beans and chopped cilantro with chicken. Mix well, cover saucepan and cook over medium-low heat for 25-30 minutes, until mixture has thickened. Garnish with cilantro and serve.
Yield: Eight one-cup (250 mL) servings.
Recipe from CanolaInfo.org.
Black Bean and Chorizo Soup
1 tbsp. (15 mL) oil
1/2 onion, cubed
1 clove garlic, minced
1 tomato, seeded and chopped
1 ancho chili, seeded, soaked in hot water
1 pasilla pepper, seeded, soaked in hot water
1 (19 oz/540 mL) can black beans, mashed
1 bouquet garni (cilantro, oregano, marjoram)*
1 lime, in halves
4 cup (1 L) chicken broth
2 tbsp. (30 mL) mezcal or
tequila
1/2 tsp. (2 mL) salt
6 tbsp. (90 mL) chorizo, fried and crumbled
6 tbsp. (90 mL) 1% buttermilK
In a deep-frying pan, heat oil at high heat and add onion. Sauté until brown, add garlic. Reduce heat to medium temperature. Stir in tomatoes, ancho and pasilla chilis. Cook for 15 minutes, stirring constantly to avoid burning. Combine black beans, bouquet garni, limes and broth with mixture. Cook five minutes. Add mescal or tequila, salt and discard lime halves and herbs. Cook 10 minutes. Blend and season to taste. Add more broth if soup is too thick for your taste. Garnish with buttermilk and chorizo.
Yield: 10 1/2 cup (125 mL) servings.
- Bouquet Garni is a bundle of herbs usually tied together with string and used to prepare soup, stock and various stews. The bouquet is boiled with the other ingredients, but removed prior to consumption. The mixture is made with either fresh ingredients tied together or dried ingredients mixed and placed in cheesecloth.
Recipe from CanolaInfo.org
Mexican Cilantro Bean Spread with Home-Fried Taco Chips
2-3 tbsp. (25-45 mL) oil
1 onion, finely chopped
2 garlic cloves, minced
1 can (19 oz/540mL) white navy beans, rinsed and drained
1/2 tsp. (2 mL) chipotle chili pepper
1/2 tsp. (2 mL) cumin
1 tsp. (5 mL) oregano
1/3 cup (75 mL) chopped red pepper
1/4-1/3 cup (60-75 mL) low-sodium chicken stock
2 tbsp. (25 mL) cilantro, finely chopped
1 Roma tomato, finely chopped
1/2 tsp. (2 mL) salt
1/4 tsp. (1 mL) pepper
8 corn tortillas
oil for frying
To make bean spread, heat oil in sauté pan over medium-high heat. Add onion and garlic, sauté until transparent. Add beans, chipotle chili pepper, cumin, oregano and red pepper. Heat for four minutes. Mash beans with potato masher or back of wooden spoon. Add chicken stock as needed to desired consistency. Add cilantro and tomato. Season with salt and pepper to taste.
Serve with fried taco chips.
To make taco chips, heat oil in large, heavy-based pan to 375 F (190 C). Arrange tortillas in stack, cut into six equal wedges. Fry tortillas, turning once, in batches and without crowding, for one to two minutes or until crisp and golden. Drain on paper towels. Season with salt. Store in airtight container. Yield: 24 servings.
Recipe from CanolaInfo.org.
