Legumes belong to a family of flowering plants called Fabaceae (also called Leguminosae) which has over 18,000 known species. Leguminosae is an older name for the plant family and refers to the fruit which are called legumes. It is the third largest family of flowering plants and includes commonly known beans such as kidney, soy, lima, green and garbanzo as well as peanuts and peas. Some ground cover plants such as clover and alfalfa are also legumes. In fact, since there are so many species within the family, there is great variety of form among legumes. For instance, the tualang tree, one of the tallest tree species in the plant kingdom, Wisteria and fenugreek are all legumes. Their many forms and ability to thrive in different ecosystems enable them to grow in almost every region of the planet with the only exception being Antarctica.
The abundant uses of legumes make them an economically important plant family. They are grown for human consumption, forage for livestock and for green manure, as well as for industrial purposes and for timber. The two broad types of legumes grown for forage are those that are sown in the pasture for grazing, such as alfalfa, clover and vetch, and woody shrubs or trees that livestock break down or humans cut for fodder. Some species of legumes are grown as green manure, meaning they are tilled back into the ground to add nitrogen from the plant’s roots into the soil. The non-food uses of legumes are just as diverse. For instance, lupins are grown for their blooms, making them a popular addition to gardens. In addition to all of soybeans’ food uses (soy sauce, tofu and tempeh), the beans are also used as an adhesive in making plywood and in the production of biodiesel fuels, hydraulic fluids and crayons. Leguminous trees are industrially farmed for natural gums which are used in the food industry as a thickening agent. The sap of an Acacia tree is used to make ink, glue and cosmetics, and the Brazilian rosewood tree is used to make musical instruments. These are just a few examples of the versatility of legumes.
In addition to the copious and diverse uses of legumes that already make them an important part of our culture, they also have a special ability called nitrogen fixation. Nitrogen is essential to humans and animals in the body’s ability to make amino acids, which are the building blocks of protein. While nitrogen is present in the atmosphere, it is not in a form that living organisms can use. It must undergo a conversion in plants making it available to humans and animals through food. In addition, plants cannot absorb nitrogen from the air. They get it from the soil. Many legumes have a symbiotic relationship with a bacteria called rhizobia, which can absorb nitrogen from the air. The roots attract rhizobia which then creates nodules on the roots housing rhizobia colonies. The bacteria then absorbs the nitrogen from the air in the soil around the roots and converts it to a usable form for the legume to build proteins. The process of nitrogen fixation makes legumes one of the best sources of plant protein for consumption. It also makes legumes a natural choice for crop rotation in both traditional and organic farming practices. Whereas with most crops, depletion of the nitrogen in the soil is an issue, legumes do not deplete the soil. In addition, when the plant is left to die in the field, the nitrogen is released and becomes available for other plants.
There are conflicting interpretations of archeological evidence concerning the history of legumes. Some evidence supports the belief that lentils and garbanzo beans were being grown in the Middle East about 10,000 years ago, and Peruvians were cultivating lima beans and peanuts 8,000 years ago. Other evidence suggests that it was only 5,000 years ago that peas were being grown in the Mediterranean region. Regardless of the differences in opinion, it is clear that early civilizations recognized the nutritional value and prolific uses of legumes. As a food source, they are a staple in many cultures. Legumes are valued as an inexpensive meat alternative due to their high protein content. They are also a significant source of complex carbohydrates, fiber, vitamins and essential minerals. It turns out all of the mothers through the centuries who admonished their children to eat their peas were right! Try a new recipe on the next meatless Monday, and it just may become your favorite night of the week.
LENTIL SOUP
Serves 6
Ingredients:
• 2 tablespoons olive or avocado oil
• 2 cloves garlic, minced
• 1/2 cup white onion, diced
• 4 large carrots, thinly sliced
• 4 celery stalks, thinly sliced
• 2 cups baby red potatoes, cut into bite size
• 6 cups vegetable stock
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• 1 cup green lentils, rinsed and drained
• Salt and pepper to taste
• Parmesan cheese for serving
Directions:
In a large pot heat the oil then add the garlic, onion, carrots and celery. Sauté 4-5 minutes until just tender. Be careful not to burn the garlic. Season with salt and pepper. Add the potatoes and cook for 2 minutes. Add the broth, thyme and oregano and bring to a boil over medium high heat. Stir in lentils and reduce heat to a simmer. Simmer uncovered for 15-20 minutes until the lentils and potatoes are soft. Adjust seasonings to taste. Add more broth if the soup is too thick. Serve immediately with Parmesan cheese sprinkled on top
EASY SPICY EDAMAME
Serves 4
Ingredients:
• 1 pound frozen edamame
• 2 tablespoons avocado oil
• 2 cloves garlic, minced
• 1 teaspoon chili powder
• Red pepper flakes
• Salt
Directions:
Prepare edamame according to package directions. Pat dry. Heat oil, garlic and chili powder over me-dium heat until fragrant. Toss edamame in the oil to coat evenly. Sprinkle with red pepper flakes and salt to taste. Serve warm.
ASIAN TEMPEH SKEWERS
Serves 4
Ingredients:
• 10-ounce package tempeh
• 3 tablespoons creamy peanut butter
• 3 tablespoon soy sauce
• 1 tablespoon maple syrup
• 1/4 teaspoon red pepper flakes
• 2 tablespoons lime juice
Directions:
To reduce bitterness in tempeh, boil or steam 10-15 minutes. Pat dry and slice into 16 cubes. Whisk together the peanut butter, soy sauce, maple syrup, red pepper flakes and lime juice. Taste and adjust if needed. Add the tempeh cubes and toss to coat. Cover and refrigerate for up to 24 hours. Thread 4 tempeh cubes onto each skewer and grill over medium high heat until golden brown, about 5 minutes each side. Serve warm.
CHICKPEAS WITH SPINACH AND BACON
Serves 4
Ingredients:
• 1 15-ounce can chickpeas, rinsed and drained
• 3 slices bacon, diced
• 6 cups baby spinach
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon red pepper flakes
• Salt and pepper to taste
Directions:
Cook bacon in a large skillet over medium high heat. Remove and drain on paper towels. Leave a tablespoon of the bacon grease in the skillet and add 2 tablespoons olive oil, chickpeas and red pepper flakes, sautéing just until browned, 3-5 minutes. Add the spinach and garlic and sauté until the spinach is wilted. Stir in bacon. Season with salt and pepper and drizzle the remaining 1 tablespoon olive oil over the top. Enjoy!
BLACK BEAN AND CORN STUFFED PEPPERS
Serves 4
Ingredients:
• 8 red peppers, tops, membranes and seeds removed
• 2 tablespoons olive oil
• 1 cup onion, diced
• 3 cloves garlic, minced
• 2 teaspoons cumin
• 2 tablespoons chili powder
• 2 cans (15 ounces each) black beans, rinsed and drained
• 1 cup frozen corn, thawed
• 2 cups cooked rice
• 2 cups salsa• Mexican cheese, optional
• Cilantro, optional
Directions:
Preheat oven to 350 degrees. Cook onions in oil over medium heat until soft, about 5 minutes. Add minced garlic and cook for another minute. Stir in black beans, cumin, chili powder and salsa and cook for 3 more minutes. Remove from heat and add rice and corn. Arrange the peppers in a baking dish and fill each one with the black bean, rice and corn mixture. Bake until the peppers are soft, about 30-40 minutes. Top with cheese and cilantro if desired. Serve immediately.
PENNE PASTA WITH PEAS
Serves 4
Ingredients:
• 1 pound penne pasta
• 2 cups frozen peas, thawed
• 2 cups broccoli florets
• 3 cloves garlic, minced
• 3 tablespoons olive oil
• 1/2 cup shredded Parmesan cheese
• 1/2 lemon, juiced
• Fresh basil, roughly chopped
• Additional shredded Parmesan cheese for serving
Directions:
Prepare pasta according to package directions for al dente. Reserve 1/2 cup of pasta water. Sauté the peas, broccoli and garlic in olive oil over medium high heat until slightly soft. Add reserved pasta water if the vegetables start to dry out. Add pasta, shredded Parmesan cheese, lemon juice and basil and toss to combine. Serve topped with additional shredded Parmesan cheese.