Lovely Legumes

Legumes are a type of vegetable that includes lentils, beans, and peas.  They are like little nutritious power pods - most are low in fat and cholesterol free, and have high amounts of iron, folate, potassium, and magnesium.  But wait, there's more!  They have fat that is good for our bodies, as well as soluble and insoluble fiber.  And if you are not sold yet on legumes, they are a great source of protein.  If you are trying to avoid the fat and cholesterol of meat in your next meal, legumes are a splendid alternative.

It took me a while to experiment with dried beans and legumes because, well, I can be a lazy cook.  Like stained laundry, most legumes require soaking before cooking (except lentils, split peas, and black-eyed peas).  What a high-maintenance food!  Then I learned that there is a "quick soak" option that does the job in half the time.  Most packages give you instructions for both the traditional and quick methods, but if not, here is a rough guide:

~Slow - I like this method when I have the wherewithal to plan a meal the day before.  In a large pot, combine 10 cups of water with 1 pound of beans.  Cover the pot and refrigerate for anywhere from 4 hours to overnight.

~Quick - Same proportion as above (10 cups of water for 1 pound of beans).  This time bring it to a boil, then cover and set aside to soak for 1-4 hours at room temperature.

After soaking, cook beans according to the package.  They are great in soups, pureed for dips, and tossed on top of a salad.

Now, let's talk about Sassy, the gassy pachyderm in the room.  Beyond having a bucket of Beano on hand, there are a couple of things you can do to reduce gas when eating legumes:

~The indigestible sugar in beans contributes to gas.  To remove some of this sugar, change the water frequently when soaking and do not cook the beans in the same water used for soaking.

~Some of this sugar is removed during canning as well, so try canned legumes.  Just be sure to rinse them prior to use to remove some of the sodium used during processing.

~Beans that have been cooked slowly until tender are easier to digest.


Hummus is another staple in our household, mostly consumed by our son.  It recently occurred to me that I should perhaps honor my Lebanese heritage and try making it myself.  I modified a recipe I found on Mama's Lebanese Kitchen, and it turned out quite well!

1 lb. dried chickpeas
4 garlic cloves, crushed (this depends GREATLY on the size of the cloves.  I ended up using 10 smaller cloves.  Sure, my husband may not want to come near me for a week, but I consider that minor collateral damage.)
8 Tbsp. tahini paste (pureed sesame seeds)
2/3 C lemon juice (I used 1C, but then again I dream of lemon orchards in my sleep)
1/2 to 3/4 tsp. salt

Soak and cook the chickpeas according to the instructions on the package.  Mine were done cooking in a little over an hour.  When they are easy to crush between two fingers, they are ready.  Once cooked, drain the chickpeas and place them in a food processor while still hot.  Add 1/2 to 1C of warm water and grind for 3-5 minutes on low (I don't have speed options on my processor, so no worries if you have a one-size-fits-all gadget).  While still grinding, add the salt, garlic, and tahini.  After the 3-5 minutes, add the lemon juice, and then continue to grind for another couple of minutes.  When done, drag your nice clean finger through the mush for a taste and add more salt, lemon juice, or garlic as needed.  Serve with olive oil and paprika as desired.

As you can see, it yields enough to fill an ambulance.  So if you are having an emergency and don't know what spread on your pita or dip your baby carrot into, give me a call.

 My taste tester said it was a bit too lemony - a comment that resulted in a time out of course.  He later changed his mind, which makes sense as he is my child who asks for lemon juice on his potatoes.