How to Shop for Healthy Food on Budget Series: Legumes
It is very important to consult your physician if you plan to incorporate more legumes into your diet.
Legumes are a class of plants that include beans, lentils and peas. Beans, lentils and peas are an inexpensive, healthy source of potassium, and protein. Legumes can count as either a protein or a vegetable. If you have already eaten the suggested amount of daily protein, you may count the beans, lentils or peas towards your vegetable intake. If you have not eaten enough protein yet, you may count the beans, lentils or peas toward your protein intake. On average, legumes contain 20% to 25% protein by weight.
The protein and high fiber in legumes help you feel full, so you eat less, while also helping with digestion. Serve beans for breakfast, lunch, dinner, or snacks, either incorporated into a meal or the main dish. You can even use them as an ingredient in desserts for a lower fat, higher fiber and protein option.
One simple meat swap is subbing lentils into recipes like tacos and meat sauces. Lentils are an inexpensive plant-based protein source that gives dishes a similar consistency to ground beef. Dried lentils have an extremely long shelf life and are loaded with vitamins, minerals, and fiber.
Buying, Storing and Preparing Beans
Prioritizing legumes over meats can also save you money because they tend to cost less than meat. Most beans can be found canned or frozen. Choose low or no sodium options. Rinse and drain canned beans to remove up to 40% of the sodium. Did you know you can save the liquid from canned beans to make other recipes - check it out here.
You can purchase dried beans from most stores, as well. Choosing dried beans to prepare at home takes more time and effort but saves money. Store dry beans in an airtight container in a cool dry place.
Simple way to prepare and cook dried beans:
Sort through beans for dirt, cracked beans or stones. Transfer the beans to a bowl and wash with water until the water runs clear.
The best way to prepare dried beans is to soak them for 8 to 10 hours, either overnight or before you head out for the day. Cover the beans with at least 2 to 3 inches of cold water. You can keep them on the countertop or in the refrigerator to soak.
Next day, drain and rinse the beans thoroughly.
If you do not have the opportunity to soak the beans ahead of time, you can make up for it - cover the beans with 2 to 3 inches of water then bring them to a boil in a large pot. After 10 minutes take them off the heat and drain them.
Place the drained beans in a large pot and cover with fresh water. Include any additions you desire like a bay leaf, tough herbs like rosemary or thyme, dried herbs and spices, onion, garlic, chiles, or ginger. You can also substitute low sodium or homemade broth instead of water for added flavor and health boosts.
Bring to a boil over medium heat, then turn down the heat so that the beans simmer gently. Put a lid on the pot, but leave it askew so the water doesn’t boil over.
Check on the beans every half hour or so, being sure to keep them covered with water if it boils away.
Once the beans are tender you can drain them or leave them in their cooking water depending on what you're using them for. Remove and discard the additions, if used, and add salt to taste.
Cooked beans keep in the refrigerator for about 5 days.
Some extra tips about cooking dried beans:
Dried beans once soaked and cooked triple in volume. Rule of thumb - 1 cup of dried beans = 3 cups cooked.
Beans take vastly different lengths of time to become tender. The older and bigger they are, the longer they take to cook. Very old , very large beans can take as long as 4 hours.
Consider cooking a big batch of dried beans, and freeze to divide into several meals. Our recommendation is to lay the cooled, cooked beans in one single layer on a baking sheet and place in the freezer. This will prevent bunching and allow you to choose the portion you need.
Most beans are very forgiving. If you overcook your beans, you may not want to use them for salads, but switch up the recipe, use them to make refried beans, dips, faux tuna salad, or add to soup or stew.
Red lentils and green lentils do not require soaking.
Beans that require soaking overnight are: black eyed peas, great northern beans, navy beans, kidney beans, black beans, pinto beans, adzuki beans, mung beans, lima beans, yellow or green split peas, and chickpeas (or garbanzo beans).
Beans and Plant Based Diet
If you are leaning toward a more vegetarian or plant based diet, for health or your wallet, you can get protein from beans! When you eat a variety of whole foods, including vegetables, whole grains, legumes, nuts and seeds, protein is easily met.
The difference between animal and plant based protein is usually the amount of amino acids they contain. So while animal products provide complete proteins (contain all essential amino acids in one food) most plant based sources of protein have some amino acids but are usually low in others and thus need other plant based foods to complete them. For example, when grains and beans are served together the amino acids complement each other to form complete proteins. Complementary amino acids do not need to be consumed at the same time but may be eaten over the course of a day.
Other resources:
Dive into learn more about Legumes - checkout Penn State Extension Legume page.
Click here to learn more about carbs, beans and your diabetes.
Check out the American Heart Association’s Legume recommendations.
This series - How to Shop for Healthy Food on a Budget Series is in partnership with Fresh Rx Farm to Hospital Program, Healthier Jupiter and Jupiter Medical Center.
You can learn more about Healthier Jupiter by visiting: www.healthierjupiter.org.