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 Legumes: Beans, Peas and Lentils (Please click on selection to see picture and more info)

  Dried Legumes

Organic Adzuki Beans    Organic Black-eyed Peas  Organic Fava Beans 
Organic Garbanzo Beans    Organic Navy Beans  Organic Dark Red Kidney Beans 
Organic Red Lentils    Organic Green Lentils  Organic Lima Baby Beans 
Organic Mung Beans    Organic Pinto Beans 
Organic Seven Colour Beans   Organic Split Green Peas  Organic Split Yellow Peas 
Organic Soybeans (Beige)   Organic Whole Green Peas  Organic Black Beans 

Canned Legumes
 

Westbrae Natural Black Beans  Westbrae Natural Whole Golden Corns Westbrae Natural Garbanzo Beans
Westbrae Natural Green Beans  Westbrae Natural Lentils  Westbrae Natural Kidney Beans 
Westbrae Natural Sweet Peas  Westbrae Natural Soy Beans

 All about Legumes

Legumes are not only high in protein, but also in fat (unsaturated fat ) and carbohydrates.  They are rich sources of potassium, calcium, iron, and several B-vitamins.  Sprouted legumes are an excellent source of vitamin C and enzymes. 

They have been shown to lower cholesterol, fight certain types of cancer, & normalize blood sugar. 

Nutrition Notes 
Beans are packed with phytochemicals and protease inhibitors that are being studied as anti-cancer agents. Although a bean's protein is considered incomplete because it is low in the amino acid methionine, your body will transform it into a high quality, complete protein if you eat grains, seeds, dairy or  meat at some point during the same day.   Beans are one of the best sources of soluble fiber, which has been shown to lower serum cholesterol and stabilize blood sugar.   Insoluble fiber is also considerable in beans.    Beans contain no cholesterol, and are low in fat.*
 * (Soybeans are the bean nutrition exception-see soybean
    entry.) Rules of Thumb 

 

How to cook legumes 
1. Rinse in cold water. Remove pebbles and floaters. 
2. Beans should be soaked. This is the vital step in bean 
    digestibility (exceptions include short-cook beans: 
    lentils, split peas, mung beans and split garbanzos.) Add 
    water: about 3 inches above beans, or 4-5 cups water per 
    cup beans. Note: in warm weather, soak beans in the 
    fridge  to avoid fermentation. 
    a. short soak/boil method 
    • Boil beans in water for 3 minutes in a heavy-bottomed 
       pot. 
    • Cover and set aside for 2 to 4 hours. (Soaking longer 
       doesn't help or hurt.) 
    • Drain and discard water. Rinse beans. Proceed with 
       cooking. 
This method reduces hard-to-digest complex sugars by 80%. 
     b. long soak method 
     • Soak beans for 8 hours or overnight. 
     • Drain and discard water. Rinse beans. Proceed with 
       cooking. 
This method is better than no soaking at all. However, it does 
not remove the complex sugars as well as the short soak/boil 
method above. 
Dried Legumes  
Organic Adzuki Beans 


 
 
 
 

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Adzuki are easier to digest than most beans due to a very low fat content. Slightly sweet flavor and the cooking water can be drank as a tea. Great in Southwestern cuisine, with corn     tortillas. Or add squash cubes and tamari in the last half hour of  cooking. Herbal combinations include coriander, cumin and ginger.  Serve with rice or millet. a.k.a. aduki or azuki. 

Health Benefits: tone the heart and spleen, promote the flow of fluids and urination, heal swelling as in edema, stop vomiting and diarrhea.  Adzuki beans specialize in removing water accumulated in the lower region of  the body.  Adzuki bean sprouts are good for blood in stools, bleeding during pregnancy. 

Nutrition facts:   1/2 cup cooked; 110 Cal; 8 g Protein; 0 g Fat; 20 g Carb.; 0 mg Sodium; 7 g F 

Cooking methods: Simmer, ratio 1 : 3 ~ 11/2 hours. Pressure Cook,  ratio 1 : 2 1/2 ~ 3-5 minutes +10. No soaking necessary. Simmer 1 cup of  beans in 3 cups water.

wt: 500 gms  
Organic Black-eyed Peas 

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Also called "cowpea" or "China bean"; they originally came from Africa, where they grow in the wild.  In the United States, black-eyed peas are associated with Southern cuisine. Quick-cooking, and a good natural source of selenium.  Easily digested. They can also be eaten fresh in the pod. 

Health benefits:  strengthen the spleen, remove water and toxins from the body, clear excessive heat in the body, stop bleed and treat diabetes. 

Nutrition facts:  1/2 cup cooked 110 Cal 7 g Protein 0 g Fat 18 g Carb. 0 mg Sodium 6 g Fiber 

Cooking methods: Simmer,  ratio 1 : 4 11/4 hour.   Pressure Cook, 1 : 13/4 ~ 2-3 minutes + 10.  Soak. 
 

wt: 500gms  
Organic Fava Beans 


 

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Also known as  horse or broad bean.  This hearty, ancient legume grows readily on most continents, though it is not well known in North American.  They are huge, substantial beans with tough outer skin. Peel off skins after soaking. They have creamy texture; nutty, sweet earthy flavor often use in soups, marinated in salads or puréed into paté  with rosemary, olive oil, garlic, lemon and fresh herbs. Try with  blanched cauliflower pieces, vinegar, olive oil, chopped red onion,        olive oil and balsamic vinegar.   Fava bean juice is commonly used to help cure diarrhea. 

Health benefits:  diuretic effect, strengthens the spleen-pancreas, lower blood pressure and cure for hypertension.  Fava bean sprouts are good for promoting digestion. 

Nutrition facts:  1/2 cup cooked 93 Cal 7.5 g Protein .3 g Fat 16.7 g Carb. 5 mg  Sodium 4.3 g Fiber 

Cooking methods: Simmer 1: 4 ~3 hours or pressure cook 1:2 ~ 8-14  minutes + 10.  Soak. Simmer 1 cup beans in 4 cups water. 

wt: 500 gms  
Organic Garbanzo Beans 


 
 
 

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Also known as Chick-pea and shaped somewhat like a heart).   It contains more iron than other legumes and is also a good source of  unsaturated fats.  There are many varieties, varying in size and color (red, white, black and brown).  Use in Middle Eastern, Mediterranean and East Indian Cooking. Purée into hummus with tahini, garlic, lemon juice, sea salt and olive oil. Good in  minestrone. Higher in fat (good fat) than most. Others herbal combinations include dill, basil and  mint. 

Health benefits:  sweet flavour, beneficial to pancreas, stomach and heart. 

Nutrition facts:  1/2 cup cooked 130 Cal 7 g Protein 2 g Fat 22 g Carb. 5 mg Sodium 5 g Fiber 

Cooking methods: Simmer 1: 4 ~3 hours or pressure cook 1:3 ~ 9-14 minutes + 10.  Soak.  Add 1 cup grain to 4 cups  boiling  water. Cover,  reduce heat and simmer. 

wt: 500gms  
Organic Navy Beans


 
 
 

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Can be eaten  fresh.  Good in soup with kale, olive oil, garlic and parmesan. Marinade  with red wine vinegar and olive oil. Mix with chopped onion, peas  and olives for summer salads. Boston Baked Beans: combine 3 cups  cooked beans with 1 chopped onion, 1 Tbs.. oil, 1/2 cup molasses, 4 Tbs.. shoyu, and 1 Tbs.. mustard. Bake at 325° for 45 minutes. 

Health benefits: beneficial to the lungs and promotes beautiful skin. 

Nutrition facts: 1/2 cup cooked 130 Cal 8 g Protein .4 g Fat 24 g Carb. <1 mg Sodium 8 g Fiber 

Cooking methods: Simmer,  ratio 1 : 4 ~  21/2 hours.  Pressure Cook,  1 : 2 ~ 3-4 minutes + 10 minutes.   Soak. Simmer 1 cup beans in 4 cups water.

wt: 500gms  
Organic Dark Red Kidney Beans 


 
 

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Kidney beans are part of a large family of legumes including pinto, green wax, bolita, mung, and great northern varieties.  They grow best in warm climates between the temperature of 20 to 25 degrees.  Can also be grown in all seasons, which is why the Chinese call them "four season beans."   Retains shape when cooked. Perfect in  marinated bean salads:  cook beans with cinnamon and coriander seeds. Make a pesto of walnuts, fresh cilantro, fresh garlic & 1/4 c. bean cooking liquid. Toss with just-cooked warm beans, a splash of wine vinegar and serve over greens. Other herbal combinations include sage, thyme, oregano, and  fennel or cumin. 

Health benefits: diuretic, used in treating edema and swelling. 

Nutrition facts:  1/2 cup cooked 110 Cal 8 g Protein 0 g Fat 20 g Carb. 0 mg Sodium 6 g Fiber 

Cooking methods: Simmer 1: 4 ~11/2 hours or pressure cook 1:2 ~ 5-8 minutes + 10.  Soak.  Simmer 1 cup beans in 4 cups water. Cover,  reduce heat and simmer.

wt: 500gms  
Organic Red Lentils 
 


 

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Lentils cook more quickly than other beans.  One of the first cultivated crops, lentils are grown and eaten all over the planet.  India produces more than fifty varieties of different colours and sizes, cooked into their traditional "dahl."   Red lentils cook  most quickly, and lose shape: use in soup, and paté.  Herbal combinations include coriander, cumin, ginger, sage, thyme, oregano, dill, basil, mint and garlic. 

Health benefits: diuretic, beneficial to the heart and circulation, stimulates the adrenal system, increases the vitality of the kidney. 

Nutrition facts: 1/2 cup cooked 120 Cal 9 g Protein 0 g Fat 22 g Carb. 15 mg Sodium 6 g Fiber 

Cooking methods: Simmer 1: 2 ~ 20-45 minutes or pressure cook unsoaked, 1:2 ~ 4-12 minutes.  Add 1 cup grain to 2 cups boiling water. Cover,  reduce heat and simmer. 

wt: 500gms  
Organic Green Lentils 

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Green  lentil hold their shape well: use in salads and lentil loafs. Dahl lentils have had their hulls or skins removed and cook very quickly.  Herbal combinations include coriander, cumin, ginger, sage, thyme oregano, dill, basil, mint and garlic. 

Health benefits: diuretic, beneficial to the heart and circulation, stimulates the adrenal system, increases the vitality of the kidney. 

Nutrition facts:  1/2 cup cooked 110 Cal 9 g Protein 0 g Fat 20 g Carb. 0 mg Sodium 8 g Fiber 

Cooking methods: Simmer 1: 2 ~ 20 - 45 minutes or pressure cook unsoaked,  1:2 ~ 4 - 12 minutes.  Add 1 cup grain to 2 cups boiling water. Cover,  reduce heat and simmer.

wt: 500gms  
Organic Lima Baby Beans 


 
 
 

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Also known as  the "butter" or "sieva" bean, it is a relatively new member of the kidney bean family.  Thriving in warm climates, limas are a favourite of  South America.   They are starchier and less fatty than most other beans.  Great for hearty soups and stews  with vegetables. Caution: loose, large skins can clog pressure  cookers.  Delicious cooked with        aromatic herbs: 1 Tb. chervil, 1/2 Tb. fresh rosemary, 1/2 tsp.  sage, onion 1 Tb. canola. Finish with salt and pepper, balsamic vinegar, chopped  parsley and tomato. Or combine with fresh corn and green beans for succotash. 

Health benefits: beneficial to the liver and lungs, beautifies the skin and  neutralizes acidic conditions which often arise from excessive meat and refined-food consumption. 

Nutrition facts: 1/2 cup cooked 108 Cal 7 g Protein .4 g Fat 20 g Carb. 1 mg Sodium 7g Fiber 

Cooking methods: Simmer, ratio 1 : 4 ~11/2 hours/Large & 1 hour/baby.  Pressure Cook,   1 : 2 ~ 1-3 minutes +10.  Soak. Simmer 1 cup beans in 4 cups water. Cover,  reduce heat and simmer. 

wt: 500gms  
Organic Mung Beans 


 

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A member of the kidney bean family and originated from India, mung beans have become a traditional part of Chinese cuisine.  One of the most important beans therapeutically, they are particularly useful because of their capacity to cleanse the heart and vascular system and reduce toxicity.   Add herbs such as coriander, cumin,  ginger when cooking mung beans. 

Health benefits:detoxifies the body, beneficial to the liver and gall bladder, diuretic and reduces swelling. 

Nutrition facts: 1/2 cup cooked 106 Cal 8 g Protein .4 g Fat 20 g Carb. 0 mg Sodium 6 g Fiber 

Cooking methods: Simmer 1: 3-4 ~1 hr or pressure cook 1:3 ~ 20 minutes.  Add 1 cup grain to 3-4 cups boiling water. Cover,  reduce heat and simmer.

wt: 500gms  
Organic Whole Green Peas


 
 

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Dried garden peas. Called soup peas in the U.S., mushy peas in Great Britain. Peas may be boiled, fried or ground into powder for consumption.  They are among the best foods on earth. Use in soups and stews.  Herbal combinations include dill and basil.   Party/sandwich dip idea: combine 2 cups cooked peas, 1/2 cup tahini, 1 Tbs.. olive oil, 1/3 cup lemon juice, 2 crushed cloves of garlic, 1/2 tsp. sea salt, 11/2 tsp. dried mint, and 2-4 Tbs.. water in a food processor. 

Health benefits: tonify the spleen-pancreas and stomach, harmonize digestion, diuretic and mildly laxative.  Also used for treatment of  spasms, diabetes, edema, constipation, and skin eruption such as carbuncles and boils 

Nutrition facts: 1/2 cup cooked 70 Cal 4 g Protein 4 g Fat 
12 g Carb. 1 mg Sodium 2 g  Fiber 

Cooking methods: Simmer , ratio 1 : 3 ~ 11/2 hours. Pressure Cook 1 : 2 ~ 4-6 minutes + 10.  Soak. Simmer 1 cup peas in 3 cups water. 

wt: 500gms  
Organic Split  Green Peas


 
 

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Creamy texture makes great soup or sauce over grains. A 1 hour pre-soak helps them retain their shape. For a less-smokey flavor in soups, add 1 dried chipotle  pepper (stemmed, seeded, & snipped to bits), cumin seeds, garlic and onion while cooking. For Indian style soup, cook with cumin,  coriander, turmeric, and mustard seeds fried in oil, and garnish  with yogurt and fresh mint.  Dill and basil can be used in cooking peas. 

Health benefits: tonify the spleen-pancreas and stomach, harmonize digestion, diuretic and mildly laxative.  Also used for treatment of  spasms, diabetes, edema, constipation, and skin eruption such as carbuncles and boils. 

Nutrition facts: 1/2 cup cooked 120 Cal 8 g Protein 0 g Fat 21 g Carb. 0 mg Sodium 8 g Fiber 

Cooking methods: Simmer, ratio 1 : 2 ~  45 minutes.  Pressure Cook Unsoaked 1 : 2 ~ 10 minutes.  No soaking necessary. Simmer 1 cup peas in 2 cups  water. 

wt: 500gms  
Organic Split Yellow Peas 

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Yellow are milder than green.  Yellow split peas make a nice soup with  ginger and carrots. Herbal combinations are similar to those use in cooking split green peas. 

Health benefits: tonify the spleen-pancreas and stomach, harmonize digestion, diuretic and mildly laxative.  Also used for treatment of  spasms, diabetes, edema, constipation, and skin eruption such as carbuncles and boils 

Nutrition facts: 1/2 cup cooked 120 Cal 8 g Protein 0 g Fat 21 g Carb. 0 mg Sodium 8 g Fiber 

Cooking methods: Simmer, ratio 1 : 2 ~  45 minutes.  Pressure Cook.  Unsoaked 1 : 2 ~ 10 minutes.  No soaking necessary. Simmer 1 cup peas in 2 cups  water. 

wt: 500gms  
Organic Seven Colour Beans

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A variety of  beans comprises  red and green lentils,  split yellow and green peas, baby lima beans, black turtle beans and red adzuki beans. 

Cooking methods: simmer ratio 1 : 4 ~ 2 hours.    Pressure Cook 1 : 3 ~ 1-3 minutes + 10.  Soak. Simmer 1 cup beans in 4 cups water. 

wt: 500gms  
Organic Pinto Beans 


 

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The typical choice for Southwestern dishes. Try cooking with epazote (spice), cumin, thyme, sage, fennel, oregano, garlic and fresh green chilis, and when beans are soft, season with lime and beer. The choice legume for refried beans: mash cooked beans in a fry pan with olive oil, crushed garlic, black pepper, salt, diced green chile and top with grated jack cheese. 

Nutrition facts:  1/2 cup cooked 120 Cal 8 g Protein 0 g Fat 21 g Carb. 0 mg Sodium 8 g Fiber 

Cooking methods: simmer ratio 1 : 4 ~ 2 hours.    Pressure Cook 1 : 3 ~ 1-3 minutes + 10.  Soak. Simmer 1 cup beans in 4 cups water. 

wt: 500gms  
Organic Soybeans (Beige) 


 
 

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Sweet, nutty flavor, exceptional  health benefits. Use with stir-fried vegetables, soups, salads &  stews.   The only legume containing 9 essential  amino acids, a complete protein. Has high levels of Omega-3 fatty    acids, noted for decreasing the risk of stroke and heart attacks.    The one bean to contain a higher level of fat (unsaturated~not bad  fat) and a bit of cholesterol. Toss cooked beans with tamari,  scallions & sesame seeds. 

Health benefits: strengthens the spleen-pancreas, influences the colon, cleanses the blood vessels and heart, improve circulation, helps to restore pancreatic functioning (especially in diabetic condition); promotes clear vision, diuretic, highly alkalizing and eliminates toxins from the body.  Also a natural source of lecithin - a brain food. 

Nutrition facts:    1/2 cup cooked 150 Cal 14 g Protein 8 g Fat 9 g Carb. 2 mg Sodium 5 g Fiber 

Cooking methods: Simmer, ratio 1 : 3 ~ 3-4 hours.   Pressure Cook,  1 : 3 ~ 5-8 minutes + 10.  Soak in the refrigerator, esp. in summer. Cook at least 3 hours~must be thoroughly cooked.

wt: 500gms  
Organic Black Beans 
(Organic Black Turtle Beans)


 

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Hardy members of the kidney family, black beans are native to Mexico.  High in magnesium and fiber. Very low in fat. Rich, earthy flavour balances spicy Latin dishes. The star of much Southwestern cuisine.    Cook with garlic, cumin, coriander, ginger, thyme, sage, oregano and epazote. Use for enchiladas, burritos,  soups. Top black bean soup with squeezed lemon, parmesan, and a dollop of yogurt. Or for a salad, toss with olive oil, lemon, diced onions, cilantro, and quinoa. a.k.a. black turtle beans 

Health benefits:  beneficial  to kidney and reproductive function, builds yin fluids and blood, diuretic.   Used for low backache, knee pain, involuntary seminal emission  and di 

Nutrition facts:  1/2 cup cooked 110 Cal 7 g Protein 0 g Fat 20 g Carb. 0 mg Sodium 6 g Fiber 

Cooking methods:  Simmer, ratio 1 : 3 ~ 11/2 Hours.  Pressure Cook, ratio 1 : 13/4 ~ 5-8 minutes +10.  Soak. Simmer 1 cup beans in 3 cups water.

wt: 500gms  

Canned Legumes

Westbrae Natural Organic Black Beans (Fat Free)

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Nutrition facts: 1/2 cup cooked 90 Cal 6 g Protein 0 g Fat 
16 g Carb. 140 mg Sodium 4 g Fiber 
wt: 425 gms  
Westbrae Natural Organic Whole Golden Corn 

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Nutrition facts: 1/2 cup cooked 90 Cal 2 g Protein 0 g Fat 
14 g Carb. 340 mg Sodium 2 g Fiber 
wt: 425 gms  
Westbrae Natural Organic Garbanzo Beans (Low 
Fat)

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Nutrition facts: 1/2 cup cooked 110 Cal 6 g Protein 2 g Fat 
18 g Carb. 140 mg Sodium 5 g Fiber
wt: 425 gms  
Westbrae Natural Organic Green Beans 

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Nutrition facts: 1/2 cup cooked 20 Cal 1 g Protein 0 g Fat 
4 g Carb. 370 mg Sodium 1 g Fiber
Price: $4.30/ea     wt: 425 gms  
Westbrae Natural Organic Lentils (Fat Free)

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Nutrition facts: 1/2 cup cooked 80 Cal 6 g Protein 0 g Fat 
13 g Carb. 140 mg Sodium 5 g Fiber
wt: 425 gms  
Westbrae Natural Organic Kidney Beans (Fat Free)

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Nutrition facts: 1/2 cup cooked 80 Cal 6 g Protein 0 g Fat 
15 g Carb. 140 mg Sodium 4 g Fiber
wt: 425 gms  
Westbrae Natural Organic Sweet Peas
 

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Nutrition facts: 1/2 cup cooked 60 Cal 4 g Protein 0 g Fat 
10 g Carb. 360 mg Sodium 3 g Fiber
wt: 425 gms  
Westbrae Natural Organic Soy Beans (High Protein)

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Nutrition facts: 1/2 cup cooked 150 Cal 13 g Protein 7 g Fat 
70 g Carb. 140 mg Sodium 3 g Fiber
wt: 425 gms  

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