Legumes, Nuts, and Seeds

Draw

Draw a sunflower seed

Open Ended

Name some types of seeds.

Multiple Choice

Define "pulses"

• Another name for nuts

• Dried seeds and nuts

• Dried seeds of legume plant family

Multiple Choice

Which is NOT a type of Bean?

• Black beans

• Kidney Beans

• Lentil Beans

• Lima Beans

Multiple Choice

Which is NOT a type of Seed?

• Lentil

• Sesame

• Sunflower

• Pumpkin

• Garbanzo

Fill in the Blanks

What does ATP stand for?

 Legumes are plants whose seeds grow in pods that split

along both sides when ripe

 They are excellent sources of complex carbohydrates,

protein, B vitamins, iron, calcium, potassium and
some trace minerals

 Nearly all are low in fat

 Their use has been linked to a reduced risk of heart

disease, some cancers, and other lifestyle diseases

 Legumes are placed in the protein category of the Food

Guide Pyramid

 Health experts urge eating dry beans, peas, or lentils

instead of meat at least twice a week

 ½ cup of cooked dry beans in place of 1 oz of meat

 Legumes can also serve as a vegetable serving

 Legumes make up 2/3 of the proteins eaten by people

all around the world

Multiple Choice

There are ___ types of nutrients.

• 3

• 5

• 6

• 7

Multiple Choice

This nutrient build and repairs the body's tissue.

• Fats

• Proteins

• Carbohydrates

Fill in the Blanks

The two types of proteins are _______ protein and ________ protein

Multiple Choice

What type of protein vegans should eat.

• Complete Protein

• Incomplete Protein

Fill in the Blanks

All complete proteins comes from

.

 Legumes and Grains are incomplete proteins

 proteins that do not contain all of the essential amino

acids need in the diet

 Legumes and Grains each have the amino acids that the

other one is lacking so eating them together you get a
complete protein

 Ex. Red beans and rice

 Peanut butter sandwich

 Soybeans are the only plant based complete protein

 Legumes continue to dry out when stored

 Buy only what you will use in a 6-month period

 The drier they are the longer they take to cook

 Look for legumes that are bright in color, no visible

damage, and are uniform in size

 Store legumes in a cool, dry place in a tightly covered

container

 Cooked legumes can be stored in the refrigerator if you

plan to use them within 3 days

 For longer storage freeze, add enough liquid to cover so

the beans do not dry out

Multiple Choice

Define "pulses"

• Another name for nuts

• Dried seeds and nuts

• Dried seeds of legume plant family

Multiple Choice

Which is an INCORRECT tip to follow when preparing pulses for a dish

• Soak in water for 8 hours

• Add bicarbonate of soda to water to quicken cooking process

• Soak lentils

• Do not use pulses that are over a year old

Open Ended

Why are pulses and nuts important in a vegetarian's diet?

Black Beans (turtle beans)
Black skin, cream colored
interior, sweet flavor

Black-eyed peas
Actually a bean, not pea. Small,
oval, with black “eye” on one side

Dry Peas
Available whole or split, green
or yellow

Garbanzo beans (chickpeas)
Round, roughly shaped, nutlike flavor, firm
texture. Hold their shape when cooked

Lentils
Thin, tiny, disc-shaped. Come in colors
ranging from grayish brown to green to
reddish orange

Lima Beans
White, flat beans in assorted sizes.
Baby limas are smallest and mild in
flavor. Butter beans are largest with a
rich, buttery flavor

Pink and Red Beans
Vary in size, flavor, and intensity of
color. Kidney beans are the largest,
with a hearty flavor

Pinto Beans
Pink and White, speckled. Similar in
flavor and texture to pink and red
beans

Soybeans
Distinct flavor. High in protein and fat,
difficult to digest also known as
edamame

White Beans
Vary in size and flavor, but all have a
firm texture. Great Northern are
largest. Navy beans are medium in size

 Like grains they are versatile and easy to cook

 They tend to pick up flavors from foods they are

cooked with
 Ex. Onion

 Once cooked legumes can be served whole, mashed or

pureed

 They can be served as a side dish or a main ingredient

in casseroles, soups, stews, chili, burritos, and salads

 Before cooking sort through the legumes

 Discard pebbles, dirt, and stems

 Discard any legumes that are damaged, smaller than the

others, or have a greenish tint

 Rinse the legumes carefully by placing them in cold

water, drain, and rinse again

 Dry beans take one to two hours to cook

 Soaking before cooking can cut down on cooking time

by 15 – 30 minutes

 Dry peas and lentils do not need to be soaked

1.

To a large pot, add about 10 cups of hot water for
every pound of beans

2.

Simmer for 2 to 3 minutes

3.

Turn off heat

4.

Cover and let soak for at least an hour

 Simmer beans in a large pot

 Seasoning may be added to increase flavor

 Check beans at the minimum cook time

 Beans that are used in salad or cooked more should be

cooked less for a firmer texture

 If you plan to mash the beans cook a little longer

 When done there should be little cooking liquid left

 A convenient way to cook beans is in a slow cooker

 Do NOT presoak beans

 A pressure cooker can also be used

 This is faster than stove top

 You can microwave legumes but it takes the same

amount of time as the stove top

 Included in the meat group on the Food Guide

Pyramid

 High in protein and B vitamins

 They are also high in fat

 When eaten in moderation they can be a heart healthy

food

Almonds

Filberts

Cashews

Brazil Nuts

Peanuts
Actually a Legume

Walnut
Actually a seed

Sunflower

Pumpkin

Squash

Sesame

 Both seeds and nuts are sold

 With or without shells
 Raw or roasted
 In oil or dry

 They both can be ground into a thick spreadable paste

 Peanut butter is the most common

 Avoid nuts in broken shells

 Store nuts and seed in refrigerator if not using them

quickly because they contain oil that can go rancid

 Chopped or ground nuts and seeds add flavor and

texture to baked goods, salads, cereal, and yogurt

 They can be used in meatless baked dishes to add

protein

 Spreads can be used in sandwiches or recipes

 When using in low-fat cooking toast seeds and nuts to

enhance flavor