In this article, we will examine the properties of legumes along with 10 important points. We all know legumes, but we know less about their properties and important points. In other words, we can say that the properties of legumes have been talked about less. The word "legume" also means "beans". That is, it is also called "beans".
Legumes are a large family of plants with more than 600 species and include a variety of edible seeds such as beans, lentils, mung beans, chickpeas, etc. It is good to know that legumes refer to both plants that have fruit inside a pod and the family to which these plants belong.
History of bean consumption
Archaeologists trace the history of legume consumption to the Punjab region (Indus Valley Civilization) around 3300 BC, and there is evidence of lentils around ancient Egypt dating back to the Stone Age. Archaeologists have also discovered dried chickpeas in a village in Switzerland.
Properties of legumes
Much has been said about the properties of legumes. Here are the most important properties of legumes. Legumes contain a large amount of protein, carbohydrates, and minerals such as potassium, calcium, magnesium, iron, and vitamins. We recommend that you read the article Strengthening the Immune System with 12 Foods .
For this reason, those who wish to balance meat and plant consumption or eliminate animal protein from their diet should include legumes in their diet.
The first reason to eat legumes is the amino acid. The presence of this nutrient in legumes promotes hair growth, beautiful skin and nails, and boosts your immune system. The fiber in legumes also helps with digestion and blood sugar regulation, as well as lowering cholesterol.
If you are also weak in terms of energy and stamina, the presence of iron in legumes will help you. You may not have heard of manganese, but despite this, this substance in legumes affects your sex hormones, nervous and brain function, as well as calcium regulation and absorption.
It is worth noting that in addition to all the ingredients that were mentioned above, the presence of folate or folic acid in legumes is also suitable for pregnant women because it promotes normal cell division during pregnancy, improves lactation, and plays a major role in fetal development.
As you can see, the benefits of legumes are many. So if you haven't considered these benefits of legumes until now, now is the right time to plan your weekly meals around this food. If you are a soup fan, be sure to read how to make different types of soup .
The properties of legumes in healing diseases
The properties of legumes in diseases have been proven. Many people in society suffer from diabetes. Because legumes have a low glycemic index, they control diabetes and reduce cardiovascular diseases.
If you, like many people, are looking to lose weight, the fiber in legumes will make you feel full and help you lose weight, along with a healthier body.
Another interesting point about the properties of legumes is that they protect you from cancer because they have antioxidant and anti-inflammatory properties.
Side effects of consumption based on the properties of legumes
All foods, along with their wonderful benefits, also have disadvantages that we should not ignore, and legumes are no exception to this rule.
The most important thing about legumes that we all know about is bloating. Especially when they are consumed dry. This is because when the body breaks down the sugar in these foods, gas is produced. So to solve this problem, you can use lemon or fennel.
Beans are a migraine aggravator due to the presence of tyramine and may also cause an allergic reaction.
If you are someone who uses medications like MAOIs to treat your depression, consuming legumes alongside them can increase your blood pressure.
Another point to note is that legumes such as soybeans contain a substance that interferes with the absorption of beta-carotene and vitamins B12 and D. However, if cooked properly, this problem can be partially resolved. You should also know that if you have gout, it is essential to consult a doctor before consuming legumes.
Amount of legumes consumed based on the properties of the legumes
To get all the vitamins, minerals, and nutrients your body needs, it's best to eat three or more cups of legumes per week. Reading about types of legumes is very helpful.
How to consume and tips for preserving the properties of legumes
You may have seen people soaking beans before cooking them. Never forget to do this because it rehydrates the beans, reduces their cooking time, and most importantly, reduces their bloating. This will not only prevent bloating, but also preserve the properties of the beans.
So, clean the beans, remove the damaged seeds, rinse them several times with cold water, and let them soak for 6 to 8 hours.
You can cook beans on the stove, which usually takes about two hours. You can also use a pressure cooker, but we don't recommend this method because some beans produce more foam and clog the pressure cooker.
To draw better conclusions, you need to know some things:
1: Do not use the water you soaked the beans in. This water is also flatulence, so there is no need to use it at all.
2: Remove the outer skin of dried beans before consuming. This is a must for foods like hummus.
3: To cook the beans as best as possible, give them time and don't rush them. To prevent the beans from losing their properties, try soaking them and changing the water with patience.
4: Be sure to chew well when eating and avoid sweets afterwards. It is also a good idea to avoid drinking water as much as possible after eating beans.
Storage method based on the properties of legumes
Please note that the information I am going to share here is for dried beans. Although beans spoil slowly, they should be stored in a cool, dry place for a maximum of one year.
Placing beans in a damp place will cause mold to grow. You can also place a few walnut leaves between the beans or store them in the freezer. Considering these tips, the methods of storing beans while maintaining the properties of the beans are as follows:
- Store in a cool, dry place.
- They can be stored in the freezer.
- They can be cooked, packaged in specific packages for your meal consumption, and placed in the freezer.
Introducing foods with legumes
There are various dishes that use legumes. Most of these dishes preserve the properties of legumes and can be considered as one of the nutritious and nutritious foods. Below is a list of dishes that are cooked with legumes.
Soups
Soups are a category of foods that all have very nutritious and healthy ingredients. These foods are mostly watery and contain legumes. Soups contain legumes and beans due to their very nature . Therefore, the properties of legumes in soups have been completely proven. Here are the methods for preparing various soups for you to study. For example, you can easily read how to prepare Mazandarani Bashte Wash soup .
Rice
Demi Yarma - Demi Baqali - Demi Lobia and many other pilafs also contain legumes. These legumes have the highest properties of legumes due to the way they are cooked. Therefore, it is recommended to include pilafs or demi in your weekly meals. If you are interested, also read how to prepare various types of pilaf and chelo .
Appetizers
You may be interested, and you may not even know that appetizers can be used as a complete meal. Foods such as Lebanese hummus, which contains chickpeas. This food has many legume properties. Chickpeas are also one of the most commonly consumed legumes in our Iranian meals. We recommend that you do not miss out on how to prepare various appetizers and mezze .
Chickpeas are another traditional and authentic food of our Iranians, which has made the broth recorded in the history of the world in our name. Mutton and 10 nutritional and health facts in the category of scientific culinary information are very interesting.
Feeds
If you look at the foods of Iranian people, many of them contain legumes. When legumes are used in food, the properties of legumes will reach the human body. Therefore, be sure to include foods that contain suitable legumes and that you are interested in in your weekly meal list. To get acquainted with the types of foods, read how to prepare different types of foods .
Stews
Many stews also contain legumes. Traditional Iranian stews such as vegetable stew, gheeme stew, etc. all contain legumes. The properties of legumes are preserved in these stews and they have the greatest and highest quality benefits for the human body. Here are the methods for preparing various stews for you to study.
Let's not forget that Iranian stews are very delicious because of their traditional cooking method and the presence of legumes. The properties of onions and 8 reasons to use them and the properties of chia seeds, 12 therapeutic properties of chia seeds and their side effects are also worth reading.
List of types of legumes
Legumes As mentioned above, the properties of legumes are very many. In addition to the high properties of legumes, they also have different types, all of which have many properties. In this section, we have provided you with a list of types of legumes.
The following is a list of legumes available in our country, Iran.
- White beans
- Red beans
- Black-eyed peas
- Pinto beans
- Agricultural beans
- Peas
- Lentils
- Lentil slab
- Cotyledon
- Soybean seeds
- Mash
- Bean
Nutritional value table of legumes
Legumes, like other foods, have a nutritional value table. Based on this nutritional value table, which is the same as the properties of legumes, it can be seen that this food has many properties. If you are interested, read how to prepare various types of daisies , including how to prepare Tabriz stone daisies broth .
| In 100 grams | Calories | Carbohydrates | Protein | Fiber |
| Black beans | 114 | 20.4 | 7.6 | 7.5 |
| Black-eyed peas | 99 | 17.8 | 6.6 | 5.6 |
| Broad beans (fava beans) | 94 | 16.7 | 6.5 | 4.6 |
| Peas | 134 | 22.5 | 7.3 | 6.2 |
| Green peas | 67 | 12.5 | 4.3 | 4.4 |
| Red beans | 112 | 20.2 | 7.7 | 5.7 |
| Lentils | 115 | 20 | 8.9 | 7.8 |
| Lima beans | 108 | 19.6 | 7.3 | 6.6 |
| Mung beans | 106 | 19.3 | 7.1 | 7.7 |
| Red beans | 127 | 23.7 | 7.5 | 9.6 |
| Pinto beans | 122 | 22.4 | 7.7 | 7.7 |
| Soybeans | 148 | 7.2 | 15.7 | 5.2 |
| White beans | 124 | 22.5 | 8.7 | 5.6 |
Final words on the properties of legumes
In this article, we have tried to provide you with a useful and appropriate collection of the properties of legumes, so that you can both learn how to use these nutritious foods and also provide very useful and interesting tips for your use. We hope that you have taken full advantage of this article on the properties of legumes.
Written and translated by: 1TouchFood Department
