Legume is a derivative of the Latin word ‘legumen’, which denotes a group of seeds that include pulses, beans, lentils, peas, alfalfa, lupins, soy, clover and peanuts. This group of high protein pods is basically dried fruits that develop from carpel and dehisces from both sides. Legume recipes are popular in many cuisines and are cooked in various ways. Legumes can be cooked independently or in combination with grains. If one is looking for a good protein substitute, then the answer is legume.
History of Legumes
Legume is believed to have first cultivated over 6000 years ago in the Asian and American regions. The legume recipes were a substitute for meat during the early times. This, in fact, is true even today. Other types of legumes such as chick pea and broad bean were cultivated around 3000 years ago. Nowadays, even vegetables are referred to by the term legumes.
Culinary Uses of Legume Recipes
Legume recipes are cooked differently in different cuisines. This bean is cooked by sautéing, boiling and sautéing, baking and even frying. It can even be steamed.
Popular Legume Recipes
Legume is popular in almost all the cuisines and is cooked in innumerable ways. Some popular recipes are that of soups along with other recipes -
· 6 Bean Soup – This highly nutritious legume soup is cooked in a crock pot. The main ingredients are 16 bean soup mix, turkey Italian sausage, tomatoes, carrots, celery, garlic and onions. All these ingredients are cooked together with certain spices in chicken stock.
· Lentil and Potato Loaf – The main ingredients of this legume dish are legume puree, diced potato, and butter. This baked Lentil and Potato Loaf dish is not only nutritious but also very filling. In fact, it is a complete meal.
· Bean Meat – This legume dish is called Bean Meat, as it is almost an exact substitute for meat. This dish is made with soy beans, which has the highest content of protein. The beans are soaked overnight and then ground in a food chopper. This paste is then mixed with other ingredients i.e., peanut butter, salt and water. The ingredients are steamed together.
Other popular legume recipes are baked bean soup, Cabbage and bean soup, Nut Cheese recipe, Succotash and Vegetable Chowder.
Nutritive Value and Health Benefits of Legume Recipes
Legumes are considered ideal for a balanced diet, especially when used in combination with rice and other carbohydrate rich foods. Regular consumption of legume is known to control the risk of heart coronary diseases. Legumes are also known to contain prebiotic resistant starch. Because of the high protein content, that is twice that of wheat and thrice that of rice, legumes are considered poor man’s meat. The high iron and vitamin B content along with essential amino acids in this crop, makes legume recipes the best substitute for meat dishes.
Legume: Trivia
Legume helps in fixing the atmospheric nitrogen. That is the reason; legumes are grown for crop rotation, so that the soil that is depleted of nitrogen would not be affected in any way. The bacteria present in the roots of the legumes balance the nitrogen content in the atmosphere through a symbiotic process.