If you have taken any of my classes at Hy-Vee, you know I love to promote beans! Adding beans to the diet is something I recommend frequently. However, even I don’t discuss other legumes as much as I should. In this column I’d like to explain legumes and their nutritional benefits and then focus a bit more on the under-rated legume: lentils.

Legumes are a class of vegetables that include beans, peas and lentils. All legumes are seeds that grow within pods. There are more than 1,000 legumes species. Grocery stores carry a wide variety of legumes, including both canned and dried. Just a few examples of legumes are: black beans, black-eyed peas, chickpeas, edamame (green soybeans), lima beans, kidney beans, soy nuts, peas and lentils. Dried legumes do need to be soaked. Most packages have the soaking instructions right on the back. You should rinse canned legumes to remove some of the sodium added during processing.

Legumes are truly a nutrition powerhouse! They are low in fat and cholesterol-free while being a great source of protein. They are high in fiber, iron, folate, potassium and magnesium. Legumes also contain calcium and B vitamins. They have many of the nutrients now recognized as important in preventing heart disease, cancer and obesity. The fiber content of legumes is good for the digestive tract and can also decrease blood sugar and cholesterol. People have been eating legumes for thousands of years and these foods are the main source of protein for many cultures all over the world. Have I even mentioned that they are low in calorie and are very inexpensive? You truly can not beat that!

Lentils
Did you know that peanuts are not actually nuts? Like beans, peas and lentils, they are actually a legume.

The lentil is a cousin of the bean. The main difference of the lentil — versus the other dried legumes – is that they are simple to prepare. You still do the sorting and rinsing, but there is no need to soak lentils. You just boil them for 15-25 minutes depending on the type. The nutrition content is like other legumes, but lentils in particular have more folic acid than any other unfortified food. As with other legumes, lentils are an important source of iron. Eating lentils with foods rich in vitamin C, such as tomatoes, green peppers, broccoli and citrus fruits, helps the body absorb the iron more efficiently. They are also very inexpensive. During World War II, Americans were encouraged to eat lentils to help with wartime economy.

Legumes are incredibly versatile. My suggestion to you is to consider ways to incorporate more legumes into your meals and snacks. You may choose to add legumes to your soups, stews or casseroles. You could use pureed beans as the basis for your dips and spreads (have you tried hummus?). Chick peas or other beans make a great addition to salads. Try snacking on soy nuts rather than a handful of crackers. If you can’t find a particular legume in the store, feel free to substitute one type of legume for another. As you add more beans and legumes to your diet, be sure to drink plenty of water! And as always, try new things, do some experimenting and have fun!

Couscous with Tomatoes, Basil and Lentils

A delicious combination of tastes and textures. Serve as a main dish or side dish.

Servings: 4

1 Tbsp. olive oil

3 cloves garlic, minced

1 1/2 cups vegetable juice cocktail, (V8 or seasoned tomato juice)

1 1/2 cups water

1 cup lentils, uncooked, rinsed and drained

1 bay leaf, broken in half

1/2 tsp salt

1/2 tsp freshly ground pepper

1 cup couscous, uncooked

1 tomato, chopped

1/2 cup fresh basil leaves, chopped

In a medium-sized pot, heat oil until hot and sauté garlic until tender. Stir in vegetable juice, water, lentils, bay leaf, salt and pepper. Bring to a boil and reduce heat to low. Cover and simmer for 30 to 40 minutes, or until lentils are soft but not mushy.

Remove pot from heat and discard bay leaf. Stir in couscous, tomato and basil. Cover and let stand for 5 minutes or until the couscous is soft. Uncover and fluff with a fork to separate the grains.

Nutritional facts:

Serving size, 1 serving; calories, 380; total fat 4g; cholesterol 0mg; sodium 493mg; potassium 755mg; dietary fiber 18g.

References: www.hy-vee.com; www.mayoclinic.com; ww.beanslentils.com; www.lentilfest.com.

Amy Pleimling is a registered dietitian at the Albert Lea Hy-Vee Food Store. Her column runs for the duration of the AARP/Blue Zones Vitality Project.