Legumes are edible seeds that develop from a pod. They are known for being an important source of protein---a fact that is useful for vegetarians. They are also good sources of thiamine (vitamin B1), folic acid (vitamin B9), vitamin E and fiber. Legumes belong to the flowering plant family Fabaceae. There are several types of legumes, a few of which are more popular than the rest. Add this to my Recipe Box.
Beans
Bean is the common name used for several groups of large plant seeds. Some of the more popular groups are pinto beans, which are used in Mexican refried beans, and black beans, which are widely used in the Americas. Soybeans, which are high in amino acids, are used in many processed foods, especially diary product substitutes. Other types include kidney, lima, navy, garbanzo and pink beans.
Peanuts
Peanuts, or groundnuts, are native to Central and South America, and they are used in a multitude of food items, including peanut butter and peanut brittle. They also can be eaten as a nut---whether they be salted or unsalted, honey-roasted or dry roasted in their pods. Peanuts are particularly rich in monounsaturated fat, and they are thought to be good agents against heart disease and cancer.
Peas
Peas might appear to be the same as beans, and some legume groups might be referred to as either. For instance, black-eyed legumes---which are of African origin and are used to make the West African dishes akara (fried bean cake) and moi-moi (boiled bean cake)---are usually called black-eyed peas, although they generally are classified as beans. However, peas are specifically classified as belonging to the genus pisum sativum. The most famous kind of peas are green split peas, which are a popular soup and stew base in Northern Europe, the United States and Peru.
Other types of peas are pigeon peas, frequently used in Asia; yellow peas, which are popular in Scandinavia; and Austrian Winter peas, used primarily for animal feed.
Lentils
Lentils are so named because the seeds are shaped like lenses. India is the world's largest producer and consumer of lentils; there, the seeds traditionally are cooked and served with steamed rice or bread. Lentils have about twice as much iron as other members of the legume family.
Alfalfa
Alfalfa is a grassy plant mainly cultivated as a forage crop for livestock. Unlike most other legumes, not much is known about its nutritional benefits, although some studies claim that alfalfa supplements may lower blood levels of cholesterol and glucose.
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