What are Legumes?
Beans, lentils and peas are a member of the legume family (leguminosae) and they produce fruits and seeds in a pod which is the part that’s eaten. Something that makes legumes special is that they have unique features nutritionally including protein, fiber, carbohydrate and many other minerals and vitamins. They are often called pulses.
Why do vegans eat legumes?
Vegans are known to eat a lot of legumes in their diet for a number of reasons:
- They are a very good source of protein
- They are a whole food.
- They are found in a large number of cuisines around the world
- They have a firm chewy texture which partly replicates the feel of meat in some dishes
- They are extremely versatile. They are a common ingredient in so many dishes, and can replace meat in others, but they can be turned into non dairy milk, meat replacements like tofu and tempeh, dips, an addition to smoothies and made in a paste and put in burgers.
- They can be very cheap. Legumes are generally very cheap especially if you buy them dried and in bulk. They are usually cheaper than the cheapest cuts of meat and usually easily accessible.
- They are better for the environment than meat: Compared with meat, legumes have a much lower GHG emissions than animal sources of protein.
- They keep well. Canned beans last for a very long time and dried beans require no refrigeration although you should make sure they are stored correctly.
Where to buy legumes and how much do they cost?
Did you know that beans and lentils are usually very reasonably priced? You can get the cheapest prices by buying them in dried form, and in bulk. Many supermarkets or health food stores sell their legumes in a variety of forms on shelves near the back where they have large bags of dried peas (split and whole), beans and lentils.
Canned beans and lentils are a little more expensive, but they give you the most bang for your buck. They come pre-cooked in cans so all you have to do is pop it open and eat them! Some grocery stores also sell cooked beans or even frozen ones if that’s what floats your boat.
Other places to buy legumes
Indian grocery stores
Indian groceries have a wide variety of legumes, both common and unusual. The prices are always great too!
Wholesale
If you are a fan of legumes and have the space to store them, Costco is your best bet when it comes to buying in bulk. They offer dried beans at very low prices as well as canned versions that come 12 cans per pack. With these options available on their website or in stores near you, this retailer will be able to provide all your needs for delicious lentils and beans!
Specialist stores
While most legumes are extremely cheap, there are some heirloom varieties that are more expensive. This is because they are less frequently used and have lower yields. Most recipes call for the more widely available legumes.
Why are legumes popular?
There is evidence that legumes have been cultivated for more than 5,000 years and are a large source of calories for a large number of the world’s population especially among poorer populations.
Legumes are used in a number of the world’s cuisines including
- Central Asia and the subcontinent
- Many Middle Eastern
- Southern Europe
- Many Central and South American countries
- Many African countries
So, basically, most of the world!
How to store dried legumes?
Maintain that fresher-than-fresh flavor of your dried legumes by storing them in food storage containers instead of the bag they came packaged. Keep them out of direct sunlight and store in a cool, dry location!
Beans
How long does it take to cook dried beans?
Cooking beans from scratch does take quite a long time especially if you count the soaking time and while you can find cooking times online you will often find that there is quite a range of times including here on this article. There are a number of factors that will change the cooking time of the beans.
The type and size of beans
- How long you soaked the beans
- If you did a quick soak ( boil beans for 2 minutes and then let soak for two hours)
- How old the beans are: the older the beans, the longer on the stove.
- The water content of the beans: the dryer the beans, the longer they will take to cook.
- Air humidity: The more moisture in the air, the less time to cook.
Tips for cooking dried beans
- Because the cooking time can vary so much, a good tip is to prepare your beans in advance of when you need them.
- Cook beans in bulk, divide them up into 1.5 cups servings, place them in freezer safe containers , add water and put in the freezer. When you need beans, place the frozen block in a colander and then thaw through hot water.
- If you soak the beans for a lot longer than 6 hours, then the cooking time in a pressure cooker will be shorter.
Have the convenience of canned beans for the price of dried (zero waste)
