The most important reason we created this website was to share what we have learned while on our prepper journey.  I have to admit, I learned something new while creating this post. Did you know Legumes are vegetable?  WHAT! Me either!

​

This week we are going to learn about Legumes.  A portion of this information is from webMD.com.

Legumes are a type of vegetable. If you like beans or peas, then you’ve eaten them before. But there are about 16,000 types grown all over the world in different sizes, shapes, colors, and textures.

​

You can eat green beans and snow peas in their pods, fresh off the vine. With other types, the edible parts are the seeds -- or pulses -- inside the pods. Pulses can be prepared many ways: canned, cooked, dried, frozen whole, ground into flour, or split.

Legumes come from the Fabaceae also called the Leguminosae, plant family.

​

Legumes are loaded with health benefits. They’re very low in fat, have no cholesterol, and have the same amount of calcium as a glass of milk. They also have:

• Lysine, an essential amino acid

• Powerful antioxidants called polyphenols

• Resistant starch, which (along with high fiber content) helps keep your blood sugar levels low

​

Legume Health Benefits

Studies show that legumes can:

• Guard against type 2 diabetes

• Improve glycemic and lipid control for people who have diabetes

• Lower blood pressure and cholesterol

• Help control weight

• Lower your risk of heart disease

​

Legume Antinutrients

Legumes also have compounds called antinutrients. These could block the way your body absorbs some nutrients. You can fight that effect by limiting how much of one food you eat at a time and by eating a lot of different healthy foods every day. Antinutrients in legumes include:

• Lectins. These can interfere with your absorption of calcium, iron, phosphorus, and zinc.

• Phytates (phytic acid). These can lower absorption of iron, zinc, magnesium, and calcium.

• Tannins. These can lower absorption of iron. 

• Saponins. These may also interfere with the way your body absorbs nutrients.

​

Legume Preparation and Storage

Beans have carbs called galacto-oligosaccharides (GOS), which may cause gas. You can get rid of most of these by soaking and rinsing dry beans before you cook them. Rinse canned legumes, too. If you’re trying them for the first time, start with small amounts to help your body get used to the high fiber.

​

The lectins in raw or undercooked beans can upset your stomach and cause nausea, diarrhea, and bloating. Because lectins are mostly on the outside of legumes, you can remove them by cooking the legumes at a high temperature or soaking them in water for a few hours.

​

Dried legumes (except for Lentils and Black-eyed peas) need to be soaked to get them ready to cook. You can cover them in water and refrigerate overnight, or boil and set them aside at room temperature for 1 to 4 hours. To cook, boil until tender, usually around 45 minutes.  

 

Need them now? Choose fresh legume that doesn’t need soak time. Or open a can and rinse them before serving.

​

Store dried Legumes - Place in a sturdy container with tight-fitting lids. Keep them out of sunlight in a cool, dry place.

​

We have provided a list of our list of affiliate links from Amazon. In addition, we provided links for the seed from Baker Creek Heirloom Seed Company, if they offer them.

​