Using and enjoying legumes

There are over 20 varieties of peas and beans to choose from, each with a flavor treat all its own - from Azuki beans to Tiek beans; old favorites like peas and peanuts; new adventures like sprounted mung beans, lentils and soybeans. 

There is three times as much protein yield for your dollar when you choose beans, peas and nuts as protein sources rather than meats, fish and fowl. In addition to being an excellent source of vegetable protein, legumes are high in carbohydrates, fiber, B vitamins, iron, phosphorus and calcium.

Legumes replace eggs as a binding agent in patties and loaves. Soak raw garbanzos (chick peas) overnight. Drain next day and blend 1/2 cup raw, soaked garbanzos with 1/3 cup water to replace 2 eggs in a loaf or patty recipe. When mixed with the other recipe ingredients and cooked, the raw garbanzo protein congeals and sets up firmly just as an egg solidifies when heated.

Legumes are delicious when served as:

• Soups, stews and casseroles
• Spreads, dips, sauces and gravies
• Salads
• Patties and loaves
• Tacos, haystacks, enchiladas, tortillas, soymilk