| 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 |
|
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Organic Adzuki Beans 
