To which food groups do legumes belong

Legumes at a glance

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Status: 06.03.2017 | 1:34 pm | Market | archive

1 | 19 Legumes are seeds of plants that ripen in a pod. These include lentils, chickpeas, peas and beans, soybeans, lupins, and peanuts.

© Ernst Fretz Fotolia.com, photo: Ernst Fretz

2 | 19 Mark peas are slightly angular, mild and sweeter than other varieties. They are in season in June and are offered as fresh vegetables, frozen goods and canned.

3 | 19 The pea pea (also called pea pea) is smooth and round. With its bitter and floury taste, it is well suited for stews, purees and soups.

4 | 19 The sugar peas (also known as sugar peas) is a particularly delicate variety. The pods do not contain an inner skin and can therefore be eaten with them - even raw. They are an integral part of Asian cuisine and are also used raw in salads. When cooking, they should only be blanched briefly so that they stay firm to the bite.

5 | 19 Fresh peas are only on the market in June and July. They quickly lose their taste and become floury. Canned peas are often heavily salted and flavored. The content of vitamin C, folic acid and B vitamins is significantly reduced.

6 | 19 Outside the harvest season, frozen peas are ideal. They are only blanched briefly and then frozen. Your minerals are retained, the folic acid and vitamin C levels are reduced by a quarter.

7 | 19 chickpeas originally come from the Himalayas. The main growing area is India. The name has nothing to do with giggling, but is derived from the Latin word for pea "cicer".

8 | 19 The most famous foods made from chickpeas are falafel and hummus. These specialties are particularly widespread in North African cuisine and in the Middle East.

9 | 19 Dried chickpeas should be soaked in cold water overnight. This cuts the cooking time from three hours to one hour. Chickpeas soaked in a pressure cooker are cooked in ten minutes, those not soaked in 40 minutes.

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10 | 19 Canned chickpeas are ideal for quick preparation without soaking. However, they shouldn't contain any spices or additional ingredients.

11 | 19 lentils are among the oldest cultivated plants. Compared to other legumes, they cook relatively quickly - depending on their size, in 10 to 40 minutes.

12 | 19 plate lentils are traditionally used for stews. They usually burst open when cooked. Their taste is nutty. Plated lentils cook in about 60 minutes without soaking, in about 30 minutes with soaking.

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13 | 19 mountain lentils come from Umbria in Italy and are traditionally prepared there with sausages (salsicce). You can cook in 15 to 20 minutes without soaking.

© Imago

14 | 19 beluga lentils stay firm to the bite after cooking. They work well in salads. Because of their fine taste, they are considered caviar under the lentils. They cook in 20 to 25 minutes.

15 | 19 red and yellow lentils come from India and are used there in the national dish dal. They are peeled and have the shortest cooking time - they are soft in about 10 minutes. Because of their creamy consistency, they are good for sauces and stews.

© Imago

16 | 19 Salt is usually added to lentils in tins. They are suitable for soups and stews, they are too soft for salads.

17 | 19 soybeans come from Asia. They can be used in many ways: in soups and stews, and processed as the main ingredient of tofu and as an alternative to cream, yoghurt and quark made from cow's milk. Soy meal can be processed into vegetarian meat substitutes.

© picture-alliance / OKAPIA KG, Ge, Photo: Hapo

18 | 19 Soy sauce is fermented from soybeans with water and salt for several weeks or months. For this purpose, a certain mold is added. During fermentation, glutamate is split off from the wheat protein. This is why soy sauce has a taste that is reminiscent of our traditional Maggi seasoning and is considered a natural flavor enhancer.

19 | 19 Tofu is soy curd made from soaked, pureed, boiled and then filtered yellow soybeans. Sliced, crumbled or pureed, tofu is suitable for soups and on pizza, as a vegetarian minced meat and spread. In a well-sealed can, tofu can be covered with water in the refrigerator for about a week. The water should be changed every two days.

Cooking with legumes: varieties and recipes

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Market | 03/06/2017 | 8:15 pm