general characteristics
Legumes, the list of which includes about 18 thousand species, are widely used as food by animals and people.
Their root system consists of small tubers, which are formed from tissue that appears when nitrogen-fixing bacteria enter the root. They are able to fix nitrogen, thanks to which not only the plant itself, but also the soil receives nutrition.
The fruits of leguminous plants, like them themselves, are very diverse. They can reach about one and a half meters in length. These plants are an important layer of the flora, representing about 10% of flowering species. The most popular and widespread legumes are soybeans, vetch, beans, lentils, sainfoin, chickpeas, fodder peas, peas, lupine, fodder beans and common peanuts.
Beans
Common beans are especially widespread in South America and Europe, and are also highly valued and loved in China.
Beans contain: vitamin A, vitamin C, vitamin B1, vitamin B6, vitamin B5, potassium, phosphorus, copper, zinc, flavonoids, organic acids, nitrogenous substances (including essential amino acids), sterols. Bean proteins are close in composition to meat proteins and are absorbed by the body by 75%.
In medicine, the leaves of common beans have been used, which have the ability to increase diuresis and reduce blood sugar levels. That is why they are part of the antidiabetic collection "Arfazetin". Infusions of the valves are used as a folk remedy for kidney diseases, hypertension, salt metabolism disorders, and rheumatism.
Bean fruits are used for the production of canned food. Housewives prepare all kinds of soups, side dishes, salads with its addition. There are also many dishes using kidney beans (green beans) nowadays.
Simple bean soup
Ingredients: any dry beans 1 tbsp, carrots 1 pc, potatoes 3 pcs, tomato paste 3 tbsp. l, herbs, salt and pepper to taste.
Preparation. In order for the beans to cook better, not burst during cooking and reach readiness faster, you should first fill them with cold water and leave for 36 hours or even two days. The amount of water should significantly exceed the amount of beans. Excess water can be drained later if necessary. The beans should be at room temperature for about 1/3 of the total soaking time. The rest of the time it should be in the refrigerator. Every 12 hours (morning and evening) you need to drain the water and add new water.
Before cooking, add new water to the beans and place on low heat. Cook for about an hour, then add carrots, grated on a coarse grater, and potatoes, cut into strips or cubes. Then continue to cook the soup until the added vegetables are ready. 5 minutes before it’s ready, add salt and pepper to the soup, add tomato paste and finely chopped herbs. Simple bean soup is ready!
Chickpeas
Chickpeas are one of the most widespread representatives of the legume genus throughout the world. The list of food products that are produced on its basis is quite extensive. Since ancient times, this species has been widespread in the countries of Western and Central Asia, Africa, North America and the Mediterranean.
In particular, this product is used for food and feed purposes.
Chickpea beans are eaten fried or boiled, and are also used to prepare canned food, soups, side dishes, pies, desserts and many national dishes. You can make an extensive list here. Legumes, due to their high protein and fiber content, but low fat levels, are often used in vegetarian and dietary diets.
Legumes. Table of caloric content and chemical composition of food products.
This guide contains information about food products
and ready meals. You can also find out the full chemical composition: nutritional value, vitamins and minerals for each item.
(Content of proteins, fats and carbohydrates per 100 grams of product and calorie content.)
| Product | Calorie content | Squirrels | Fats | Carbohydrates |
| LOMA LINDA Large sausages, low fat, canned, uncooked | 154 kcal | 23.1 g | 4.7 g | 4.9 g |
| MORI-NU, Tofu, soft, silk | 55 kcal | 4.8 g | 2.7 g | 2.9 g |
| MORI-NU, Tofu, firm, silken | 62 kcal | 6.9 g | 2.7 g | 2.4 g |
| MORI-NU, Tofu, extra firm, silken | 55 kcal | 7.4 g | 1.9 g | 2 g |
| Peanut | 552 kcal | 26.3 g | 45.2 g | 9.9 g |
| Peanut | 567 kcal | 25.8 g | 49.24 g | 7.63 g |
| Peanut Valencia | 570 kcal | 25.09 g | 47.58 g | 12.21 g |
| Valencia peanuts roasted in oil, without salt | 589 kcal | 27.04 g | 51.24 g | 7.4 g |
| Valencia peanuts roasted in oil and salt | 589 kcal | 27.04 g | 51.24 g | 7.4 g |
| Boiled peanuts with salt | 318 kcal | 13.5 g | 22.01 g | 12.46 g |
| Virginia peanuts | 563 kcal | 25.19 g | 48.75 g | 8.04 g |
| Virginia peanuts roasted in oil, no salt | 578 kcal | 25.87 g | 48.62 g | 10.96 g |
| Virginia peanuts, roasted in oil, with salt | 578 kcal | 25.87 g | 48.62 g | 10.96 g |
| Roasted peanuts | 626 kcal | 26 g | 52 g | 13.4 g |
| Roasted peanuts without oil, without salt | 587 kcal | 24.35 g | 49.66 g | 12.86 g |
| Roasted peanuts without oil, with salt | 587 kcal | 24.35 g | 49.66 g | 12.86 g |
| Peanuts fried in oil, without salt | 599 kcal | 28.03 g | 52.5 g | 5.86 g |
| Peanuts fried in oil and salt | 599 kcal | 28.03 g | 52.5 g | 5.86 g |
| Peanuts spanish | 570 kcal | 26.15 g | 49.6 g | 6.33 g |
| Spanish peanuts, roasted in oil, no salt | 579 kcal | 28.01 g | 49.04 g | 8.55 g |
| Spanish peanuts, roasted in oil, with salt | 579 kcal | 28.01 g | 49.04 g | 8.55 g |
| Low-fat peanut flour | 327 kcal | 52.2 g | 0.55 g | 18.9 g |
| Low content peanut flour fat | 428 kcal | 33.8 g | 21.9 g | 15.47 g |
| Peanut butter without salt | 598 kcal | 22.21 g | 51.36 g | 17.31 g |
| Peanut butter enriched with vitamins and minerals | 591 kcal | 25.72 g | 50.81 g | 13.15 g |
| Peanut butter with nut pieces, no salt | 589 kcal | 24.06 g | 49.94 g | 13.57 g |
| Peanut butter with nut pieces, enriched with vitamins and minerals | 593 kcal | 26.06 g | 51.47 g | 11.99 g |
| Peanut butter with pieces of nuts, with salt | 589 kcal | 24.06 g | 49.94 g | 13.57 g |
| Peanut butter with omega-3 | 608 kcal | 24.47 g | 54.17 g | 10.9 g |
| Reduced peanut butter content fat, 34% | 520 kcal | 25.9 g | 34 g | 30.45 g |
| Peanut butter with reduced content. sodium | 590 kcal | 24 g | 49.9 g | 15.23 g |
| Peanut butter with salt | 598 kcal | 22.21 g | 51.36 g | 17.31 g |
| Peanut butter, US standard | 588 kcal | 21.93 g | 49.54 g | 18.28 g |
| Peanut butter, spread, low content. Sahara | 650 kcal | 24.8 g | 54.89 g | 6.43 g |
| Bacon, from meat substitute (from legumes) | 309 kcal | 11.69 g | 29.52 g | 2.71 g |
| Unripe garden bean | 72 kcal | 5.6 g | 0.6 g | 7.5 g |
| Garden bean (faba bean), unripe, boiled, without salt | 62 kcal | 4.8 g | 0.5 g | 6.5 g |
| Garden bean (faba bean), unripe, boiled, with salt | 62 kcal | 4.8 g | 0.5 g | 10.1 g |
| Beans (fava beans) | 341 kcal | 26.12 g | 1.53 g | 33.29 g |
| Beans (fava beans), cooked, no salt | 110 kcal | 7.6 g | 0.4 g | 14.25 g |
| Beans (fava beans), boiled, with salt | 110 kcal | 7.6 g | 0.4 g | 14.25 g |
| Beans (fava beans), canned | 71 kcal | 5.47 g | 0.22 g | 8.71 g |
| Mung beans (mung beans, golden beans), mature seeds, boiled, without extras. salt | 105 kcal | 7.02 g | 0.38 g | 11.55 g |
| Pigeon peas, mature | 343 kcal | 21.7 g | 1.49 g | 47.78 g |
| Pigeon peas, mature, boiled, no salt | 121 kcal | 6.76 g | 0.38 g | 16.55 g |
| Pigeon peas, ripe, boiled, with salt | 121 kcal | 6.76 g | 0.38 g | 16.55 g |
| Pigeon peas, unripe | 136 kcal | 7.2 g | 1.64 g | 18.78 g |
| Pigeon peas, unripe, cooked, no salt | 111 kcal | 5.96 g | 1.36 g | 15.29 g |
| Pigeon peas, unripe, boiled, with salt | 111 kcal | 5.96 g | 1.36 g | 15.29 g |
| Split peas | 364 kcal | 23.12 g | 3.89 g | 39.43 g |
| Split peas, boiled, without salt | 118 kcal | 8.34 g | 0.39 g | 12.8 g |
| Split peas, boiled, with salt | 116 kcal | 8.34 g | 0.39 g | 12.21 g |
| Peas, cereal | 299 kcal | 23 g | 1.6 g | 48.1 g |
| Boiled peas 1-296 | 130 kcal | 10.5 g | 0.8 g | 20.4 g |
| Boiled peas with smoked brisket 1-298 each | 156 kcal | 8.4 g | 5.7 g | 17.8 g |
| Green peas, boiled, without salt | 42 kcal | 3.27 g | 0.23 g | 4.25 g |
| Green peas, boiled, with salt | 40 kcal | 3.27 g | 0.23 g | 3.66 g |
| Green peas, frozen, boiled, without salt | 52 kcal | 3.5 g | 0.38 g | 5.92 g |
| Green peas, frozen, boiled, with salt | 50 kcal | 3.5 g | 0.38 g | 5.33 g |
| Green peas, frozen, uncooked | 42 kcal | 2.8 g | 0.3 g | 4.1 g |
| Green peas, fresh | 42 kcal | 2.8 g | 0.2 g | 4.95 g |
| Peas, whole grain | 298 kcal | 20.5 g | 2 g | 49.5 g |
| Peas, sprouted seeds | 124 kcal | 8.8 g | 0.68 g | 27.11 g |
| Peas, sprouted seeds, boiled, no salt | 98 kcal | 7.05 g | 0.51 g | 17.08 g |
| Peas, sprouted seeds, boiled, with salt | 98 kcal | 7.05 g | 0.51 g | 17.08 g |
| Green peas | 81 kcal | 5.42 g | 0.4 g | 8.75 g |
| Green peas with carrots, canned food | 38 kcal | 2.17 g | 0.27 g | 6.48 g |
| Fresh green peas | 73 kcal | 5 g | 0.2 g | 12.8 g |
| Dried green peas | 305 kcal | 35 g | 0.4 g | 40.5 g |
| Green peas, boiled, without salt | 84 kcal | 5.36 g | 0.22 g | 10.13 g |
| Green peas, boiled, with salt | 84 kcal | 5.36 g | 0.22 g | 10.13 g |
| Green peas, frozen | 77 kcal | 5.22 g | 0.4 g | 9.12 g |
| Green peas, frozen, boiled, no salt | 78 kcal | 5.15 g | 0.27 g | 9.76 g |
| Green peas, frozen, boiled, with salt | 78 kcal | 5.15 g | 0.27 g | 9.76 g |
| Green peas, canned | 58 kcal | 3.01 g | 0.48 g | 7.3 g |
| Green peas, canned, no salt | 53 kcal | 3.19 g | 0.3 g | 6.45 g |
| Green peas, canned, no salt, contents without liquid | 69 kcal | 4.42 g | 0.35 g | 8.48 g |
| Green peas, canned, with spices | 50 kcal | 3.09 g | 0.27 g | 7.25 g |
| Green peas, canned, contents without liquid | 68 kcal | 4.47 g | 0.8 g | 6.46 g |
| Green peas, canned, contents without liquid, washed with water | 71 kcal | 4.33 g | 0.95 g | 11.82 g |
| Green peas. Canned food | 40 kcal | 3.1 g | 0.2 g | 6.5 g |
| Yokan, adzuki bean jelly (Japanese dessert) | 260 kcal | 3.29 g | 0.12 g | 60.72 g |
| Meat substitute | 311 kcal | 41.71 g | 2.97 g | 17.21 g |
| Baked beans, canned, plain. salt | 105 kcal | 4.8 g | 0.4 g | 14.99 g |
| Carob bean gum | 222 kcal | 4.62 g | 0.65 g | 49.08 g |
| Sausage, meat substitute | 255 kcal | 20.28 g | 18.16 g | 5.29 g |
| Broad beans, in pods | 88 kcal | 7.92 g | 0.73 g | 10.13 g |
| Cowpea (cowpea), catjang, mature | 343 kcal | 23.85 g | 2.07 g | 48.94 g |
| Cowpeas (cowpeas), catjang, mature, boiled, no salt | 117 kcal | 8.13 g | 0.71 g | 16.72 g |
| Cowpeas (cowpeas), catjang, mature, boiled, with salt | 117 kcal | 8.13 g | 0.71 g | 16.72 g |
| Cowpea (cowpea), leaves | 29 kcal | 4.1 g | 0.25 g | 4.82 g |
| Cowpeas (cowpeas), leaves, boiled, no salt | 22 kcal | 4.67 g | 0.1 g | 2.8 g |
| Cowpeas (cowpeas), leaves, boiled, with salt | 22 kcal | 4.67 g | 0.1 g | 2.8 g |
| Cowpeas (cowpeas), young pods with seeds, boiled, no salt | 34 kcal | 2.6 g | 0.3 g | 7 g |
| Cowpeas (cowpeas), young pods with seeds, boiled, with salt | 34 kcal | 2.6 g | 0.3 g | 7 g |
| Cowpeas (cowpeas), young pods with seeds, raw | 44 kcal | 3.3 g | 0.3 g | 6.2 g |
| Winged beans (split peas, square peas), mature | 409 kcal | 29.65 g | 16.32 g | 15.81 g |
| Winged beans (split peas, square peas), mature, cooked, boiled, no salt | 147 kcal | 10.62 g | 5.84 g | 14.94 g |
| Winged beans (split peas, square peas), mature, boiled, with salt | 147 kcal | 10.62 g | 5.84 g | 14.94 g |
| Winged beans (split peas, square peas), tubers, raw | 148 kcal | 11.6 g | 0.9 g | 28.1 g |
| Winged beans (split peas, square peas), leaves, raw | 74 kcal | 5.85 g | 1.1 g | 14.1 g |
| Winged beans (split peas, square peas), unripe | 49 kcal | 6.95 g | 0.87 g | 4.31 g |
| Winged beans (split peas, square peas), unripe, cooked, no salt | 38 kcal | 5.31 g | 0.66 g | 3.21 g |
| Winged beans (split peas, square peas), unripe, cooked, with salt | 37 kcal | 5.31 g | 0.66 g | 3.21 g |
| Yellow corn, canned, washed with water | 64 kcal | 2.18 g | 1.43 g | 11.32 g |
| Fordhoek lima beans, unripe, frozen | 106 kcal | 6.4 g | 0.35 g | 14.33 g |
| Fordhoek lima beans, unripe, frozen, cooked without salt | 103 kcal | 6.07 g | 0.34 g | 14.02 g |
| Fordhoek lima beans, unripe, frozen, boiled with salt | 103 kcal | 6.07 g | 0.34 g | 14.02 g |
| Lima beans, large, mature | 338 kcal | 21.46 g | 0.69 g | 44.38 g |
| Lima beans, large, mature, cooked, no salt | 115 kcal | 7.8 g | 0.38 g | 13.88 g |
| Lima beans, large, mature, cooked, with salt | 115 kcal | 7.8 g | 0.38 g | 13.88 g |
| Lima beans, large, mature, canned | 79 kcal | 4.93 g | 0.17 g | 10.11 g |
| Lima beans, small, mature | 335 kcal | 20.62 g | 0.93 g | 42.23 g |
| Lima beans, small, mature, cooked, no salt | 126 kcal | 8.04 g | 0.38 g | 15.61 g |
| Lima beans, small, mature, boiled, with salt | 126 kcal | 8.04 g | 0.38 g | 15.61 g |
| Lima beans, small, unripe, frozen | 132 kcal | 7.59 g | 0.44 g | 19.14 g |
| Lima beans, small, unripe, frozen, cooked, unsalted | 105 kcal | 6.65 g | 0.3 g | 14.65 g |
| Lima beans, small, unripe, frozen, cooked, salted | 105 kcal | 6.65 g | 0.3 g | 14.65 g |
| Lima beans, unripe | 113 kcal | 6.84 g | 0.86 g | 15.27 g |
| Lima beans, unripe, cooked, no salt | 123 kcal | 6.81 g | 0.32 g | 18.24 g |
| Lima beans, unripe, cooked, with salt | 123 kcal | 6.81 g | 0.32 g | 18.34 g |
| Lima beans, unripe, canned | 71 kcal | 4.07 g | 0.29 g | 9.73 g |
| Lima beans, unripe, canned, no salt | 71 kcal | 4.07 g | 0.29 g | 9.73 g |
| Lobia (hyacinth beans, Egyptian beans) mature | 344 kcal | 23.9 g | 1.69 g | 35.14 g |
| Lobia (hyacinth beans, Egyptian beans) ripe boiled, without salt | 117 kcal | 8.14 g | 0.58 g | 20.69 g |
| Lobia (hyacinth beans, Egyptian beans) ripe boiled, with salt | 117 kcal | 8.14 g | 0.58 g | 20.7 g |
| Lobia (hyacinth beans, Egyptian beans) unripe | 46 kcal | 2.1 g | 0.2 g | 5.89 g |
| Lobia (hyacinth beans, Egyptian beans) unripe, boiled, no salt | 50 kcal | 2.95 g | 0.27 g | 9.2 g |
| Lobia (hyacinth beans, Egyptian beans) unripe, boiled, with salt | 50 kcal | 2.95 g | 0.27 g | 9.2 g |
| Lupine (wolf bean), mature seeds | 371 kcal | 36.17 g | 9.74 g | 21.47 g |
| Lupine (wolf bean), mature seeds, boiled, no salt | 119 kcal | 15.57 g | 2.92 g | 7.08 g |
| Lupine (wolf bean), mature seeds, boiled, with salt | 116 kcal | 15.57 g | 2.92 g | 6.49 g |
| Mung beans | 300 kcal | 23.5 g | 2 g | 46 g |
| Mung beans | 347 kcal | 23.86 g | 1.15 g | 46.32 g |
| Mung bean (mung bean) sprouted seeds, boiled, with salt | 19 kcal | 2.03 g | 0.09 g | 2.8 g |
| Mung beans (mung beans) sprouted seeds, canned, dry product without marinade | 12 kcal | 1.4 g | 0.06 g | 1.34 g |
| Mung beans, boiled, with extra. salt | 105 kcal | 7.02 g | 0.38 g | 11.55 g |
| Mung beans, sprouted, boiled, no salt | 21 kcal | 2.03 g | 0.09 g | 3.39 g |
| Mung beans, sprouted, roasted | 50 kcal | 4.3 g | 0.21 g | 8.69 g |
| Mung beans, sprouted, raw | 30 kcal | 3.04 g | 0.18 g | 4.14 g |
| Red mung bean (adzuki bean), mature seeds | 329 kcal | 19.87 g | 0.53 g | 50.2 g |
| Red mung beans (adzuki beans), mature seeds, boiled, no salt | 128 kcal | 7.52 g | 0.1 g | 17.47 g |
| Red mung beans (adzuki beans), mature seeds, boiled, with salt | 128 kcal | 7.52 g | 0.1 g | 17.47 g |
| Red mung beans (adzuki beans), mature seeds, canned, sweetened | 237 kcal | 3.8 g | 0.03 g | 55.01 g |
| Black mung bean (Urd, or Mai) | 341 kcal | 25.21 g | 1.64 g | 40.69 g |
| Black mung bean (Urd or Mai), boiled, without salt | 105 kcal | 7.54 g | 0.55 g | 11.94 g |
| Miso | 198 kcal | 12.79 g | 6.01 g | 19.97 g |
| Natto (fermented soybeans) | 211 kcal | 19.4 g | 11 g | 7.28 g |
| Chickpeas (chickpeas) | 378 kcal | 20.47 g | 6.04 g | 50.75 g |
| Chickpeas (chickpeas) | 309 kcal | 20.1 g | 4.32 g | 46.16 g |
| Chickpeas (chickpeas), boiled, without salt | 164 kcal | 8.86 g | 2.59 g | 19.82 g |
| Chickpeas (chickpeas), boiled, with salt | 164 kcal | 8.86 g | 2.59 g | 19.82 g |
| Chickpeas (chickpeas), canned | 88 kcal | 4.92 g | 1.95 g | 9.09 g |
| Chickpeas (chickpeas), canned, rinsed with water | 138 kcal | 7.04 g | 2.47 g | 16.57 g |
| Chickpeas (chickpeas), canned, reduced sodium | 88 kcal | 4.92 g | 1.95 g | 9.09 g |
| Chickpeas (chickpeas), canned, contents without liquid | 139 kcal | 7.05 g | 2.77 g | 16.13 g |
| Chickpea flour | 387 kcal | 22.39 g | 6.69 g | 47.02 g |
| Papadam, a thin flatbread made from lentil flour | 371 kcal | 25.56 g | 3.25 g | 41.27 g |
| Bean puree, Mexican cuisine, canned | 90 kcal | 4.98 g | 2.01 g | 9.85 g |
| Bean puree, Mexican cuisine, canned, vegetarian | 83 kcal | 5.28 g | 0.87 g | 8.8 g |
| Bean puree, Mexican, canned, low fat | 79 kcal | 5.34 g | 0.45 g | 8.8 g |
| Sausage (sausage), made from bean meat substitute | 233 kcal | 19.61 g | 13.73 g | 3.8 g |
| Mixed legumes (corn, lima beans, peas, green beans, carrots), canned, no salt added | 37 kcal | 1.4 g | 0.2 g | 4.21 g |
| Soy vermicelli | 331 kcal | 0.1 g | 0.1 g | 78.42 g |
| Undefatted soy flour | 385 kcal | 36.5 g | 18.6 g | 17.9 g |
| Soy flour, defatted | 291 kcal | 48.9 g | 1 g | 21.7 g |
| Semi-defatted soy flour | 334 kcal | 43 g | 9.5 g | 19.1 g |
| Soy flour, non-defatted, toasted | 439 kcal | 38.09 g | 21.86 g | 20.68 g |
| Soy flour, non-defatted, raw | 434 kcal | 37.81 g | 20.65 g | 22.32 g |
| Soy flour, low fat | 372 kcal | 49.81 g | 8.9 g | 14.63 g |
| Soy flour, defatted | 327 kcal | 51.46 g | 1.22 g | 16.42 g |
| Soy milk, low fat, with extra. calcium, vitamins A and D | 43 kcal | 1.65 g | 0.62 g | 6.4 g |
| Soy milk, natural and vanilla, light, unsweetened, with extra. calcium, vitamins A and D | 34 kcal | 2.62 g | 0.85 g | 3.25 g |
| Soy milk, natural and vanilla, light, with extra. calcium, vitamins A and D | 30 kcal | 2.38 g | 0.77 g | 3.21 g |
| Soy milk, natural and vanilla, unfortified | 54 kcal | 3.27 g | 1.75 g | 5.68 g |
| Soy milk, natural and vanilla, with extra. calcium, vitamins A and D | 43 kcal | 2.6 g | 1.47 g | 4.72 g |
| Soy milk, unsweetened, with extra. calcium, vitamins A and D | 33 kcal | 2.86 g | 1.61 g | 1.24 g |
| Soy milk, skim, with extra. calcium, vitamins A and D | 28 kcal | 2.47 g | 0.04 g | 3.94 g |
| Soy milk fortified (vitamins A, C. E, D, B1, B6, PP, potassium, calcium) | 45 kcal | 2.94 g | 1.99 g | 3.05 g |
| Soy milk, chocolate and other flavors, light, with extra. calcium, vitamins A and D | 47 kcal | 2.1 g | 0.64 g | 7.54 g |
| Soy milk, chocolate, unfortified | 63 kcal | 2.26 g | 1.53 g | 9.55 g |
| Soy milk, chocolate, skim, with extra. calcium, vitamins A and D | 44 kcal | 2.47 g | 0.04 g | 8.31 g |
| Soy milk, chocolate, with extra. calcium, vitamins A and D | 63 kcal | 2.26 g | 1.53 g | 9.55 g |
| Soybeans, green | 147 kcal | 12.95 g | 6.8 g | 6.85 g |
| Soybeans, green, cooked, no salt | 141 kcal | 12.35 g | 6.4 g | 6.85 g |
| Soybeans, green, boiled, with salt | 141 kcal | 12.35 g | 6.4 g | 6.85 g |
| Soybeans, mature | 446 kcal | 36.49 g | 19.94 g | 20.86 g |
| Soybeans, mature, boiled, without extras. salt | 172 kcal | 18.21 g | 8.97 g | 2.36 g |
| Soybeans, mature, boiled, with ext. salt | 172 kcal | 18.21 g | 8.97 g | 2.36 g |
| Soybeans, mature, roasted without oil | 449 kcal | 43.32 g | 21.62 g | 20.88 g |
| Soybeans, mature, roasted, without extras. salt | 469 kcal | 38.55 g | 25.4 g | 12.52 g |
| Soybeans, mature, roasted, with extra. salt | 469 kcal | 38.55 g | 25.4 g | 12.52 g |
| Soybeans, ripe sprouted seeds, roasted | 125 kcal | 13.1 g | 7.1 g | 8.6 g |
| Soybeans, ripe sprouted seeds, roasted, with salt | 125 kcal | 13.1 g | 7.1 g | 8.6 g |
| Soybeans, ripe sprouted seeds, steamed | 81 kcal | 8.47 g | 4.45 g | 5.73 g |
| Soybeans, ripe sprouted seeds, steamed, with salt | 81 kcal | 8.47 g | 4.45 g | 5.73 g |
| Soybeans, ripe sprouted seeds, raw | 122 kcal | 13.09 g | 6.7 g | 8.47 g |
| Soybean cake, defatted | 337 kcal | 49.2 g | 2.39 g | 35.89 g |
| Soy Protein Isolate | 335 kcal | 88.32 g | 3.39 g | 0 g |
| Soy protein concentrate, alcohol extraction technology | 328 kcal | 63.63 g | 0.46 g | 19.91 g |
| Bean curd | 151 kcal | 12.5 g | 8.1 g | 6.9 g |
| Soybean, grain | 364 kcal | 36.7 g | 17.8 g | 17.3 g |
| Cowpea beans | 47 kcal | 2.8 g | 0.4 g | 8.35 g |
| Cowpea beans, boiled, without salt | 47 kcal | 2.53 g | 0.1 g | 9.18 g |
| Cowpea beans, boiled, with salt | 47 kcal | 2.53 g | 0.1 g | 9.17 g |
| Cowpea bean, mature seeds | 347 kcal | 24.33 g | 1.31 g | 50.91 g |
| Cowpea beans, mature seeds, boiled with salt | 118 kcal | 8.29 g | 0.45 g | 17.29 g |
| Cowpea beans, mature seeds, boiled, no salt | 118 kcal | 8.29 g | 0.45 g | 17.29 g |
| Sandwich spread, meat substitute | 149 kcal | 8 g | 9 g | 5.7 g |
| Succotash (corn and lima bean mixture), cooked, no salt | 115 kcal | 5.07 g | 0.8 g | 19.88 g |
| Succotash (corn and lima bean mixture), cooked, with salt | 111 kcal | 5.07 g | 0.8 g | 24.37 g |
| Succotash (corn and lima bean mixture), frozen | 93 kcal | 4.31 g | 0.89 g | 15.94 g |
| Succotash (corn and lima bean mixture), frozen, cooked, no salt | 93 kcal | 4.31 g | 0.89 g | 15.85 g |
| Succotash (corn and lima bean mixture), frozen, cooked, with salt | 93 kcal | 4.31 g | 0.89 g | 15.85 g |
| Succotash (corn and lima bean mixture), with crushed corn zarns, canned | 77 kcal | 2.64 g | 0.54 g | 14.61 g |
| Succotash (corn and lima bean mixture), with whole corn, canned | 63 kcal | 2.6 g | 0.49 g | 11.38 g |
| Succotash (corn and lima bean mixture), raw | 99 kcal | 5.03 g | 1.02 g | 15.79 g |
| Tempe | 192 kcal | 20.29 g | 10.8 g | 7.64 g |
| Tempeh, cooked | 195 kcal | 19.91 g | 11.38 g | 7.62 g |
| Tofu yogurt | 94 kcal | 3.5 g | 1.8 g | 15.76 g |
| Fermented tofu (fuyu) | 116 kcal | 8.92 g | 8 g | 4.38 g |
| Fermented tofu (fuyu) cooked with calcium sulfate | 116 kcal | 8.15 g | 8 g | 5.15 g |
| Tofu, fried | 270 kcal | 18.82 g | 20.18 g | 4.96 g |
| Tofu, fried, cooked with calcium sulfate | 270 kcal | 18.82 g | 20.18 g | 4.96 g |
| Tofu, soft, cooked with calcium sulfate and magnesium chloride (nigari) | 61 kcal | 7.17 g | 3.69 g | 0.98 g |
| Tofu, okara (soybean cake) | 76 kcal | 3.52 g | 1.73 g | 12.23 g |
| Tofu, firm, cooked with calcium sulfate and magnesium chloride (nigari) | 78 kcal | 9.04 g | 4.17 g | 1.95 g |
| Tofu, dried-frozen (Koyadofu) | 477 kcal | 52.47 g | 30.34 g | 2.83 g |
| Tofu, dried-frozen (Koyadofu), cooked with calcium sulfate | 470 kcal | 52.43 g | 30.34 g | 7.1 g |
| Tofu, raw, regular, 8% protein, cooked with calcium sulfate | 76 kcal | 8.08 g | 4.78 g | 1.57 g |
| Tofu, raw, firm, cooked with calcium sulfate | 144 kcal | 17.27 g | 8.72 g | 0.48 g |
| Tofu, firm 10% protein, cooked with calcium sulfate and magnesium chloride (nigari) | 83 kcal | 9.98 g | 5.26 g | 0.18 g |
| Tofu, firm 12.7% protein, cooked with calcium sulfate and magnesium chloride (nigari) | 145 kcal | 12.68 g | 9.99 g | 3.79 g |
| Homemade falafel | 333 kcal | 13.31 g | 17.8 g | 31.84 g |
| Bean broth from stewed kidney beans | 47 kcal | 1.8 g | 3.2 g | 2.7 g |
| White beans (great northern beans), mature | 339 kcal | 21.86 g | 1.14 g | 42.17 g |
| White beans (great northern beans), mature, cooked, no salt | 118 kcal | 8.33 g | 0.45 g | 14.09 g |
| White beans (great northern beans), mature, boiled, with salt | 118 kcal | 8.33 g | 0.45 g | 14.09 g |
| White beans (great northern beans), mature, canned | 114 kcal | 7.37 g | 0.39 g | 16.12 g |
| White Beans (Great Northern Beans), Mature, Canned, Reduced Sodium | 114 kcal | 7.37 g | 0.39 g | 16.12 g |
| Navy white beans, mature seeds | 337 kcal | 22.33 g | 1.5 g | 45.45 g |
| Navy white beans, mature seeds, boiled, without extras. salt | 140 kcal | 8.23 g | 0.62 g | 15.55 g |
| Navy white beans, mature seeds, boiled, with ext. salt | 140 kcal | 8.23 g | 0.62 g | 15.55 g |
| Navy white beans, mature seeds, canned | 113 kcal | 7.53 g | 0.43 g | 15.35 g |
| Navy white beans, sprouted | 67 kcal | 6.15 g | 0.7 g | 13.05 g |
| Navy white beans, sprouted, boiled without salt | 78 kcal | 7.07 g | 0.81 g | 15.01 g |
| Navy white beans, sprouted, boiled with salt | 78 kcal | 7.07 g | 0.81 g | 15.01 g |
| White beans, mature seeds | 333 kcal | 23.36 g | 0.85 g | 45.07 g |
| White beans, mature seeds, boiled, no salt | 139 kcal | 9.73 g | 0.35 g | 18.79 g |
| White beans, mature seeds, boiled, with salt | 139 kcal | 9.73 g | 0.35 g | 18.79 g |
| White beans, mature seeds, canned | 114 kcal | 7.26 g | 0.29 g | 16.4 g |
| White beans, small, mature seeds | 336 kcal | 21.11 g | 1.18 g | 37.35 g |
| White beans, small, mature seeds, boiled, no salt | 142 kcal | 8.97 g | 0.64 g | 15.41 g |
| White beans, small, mature seeds, boiled, with salt | 142 kcal | 8.97 g | 0.64 g | 15.41 g |
| Yellow beans, mature seeds | 345 kcal | 22 g | 2.6 g | 35.6 g |
| Yellow beans, mature seeds, boiled, no salt | 144 kcal | 9.16 g | 1.08 g | 14.88 g |
| Yellow beans, mature seeds, boiled, with salt | 144 kcal | 9.16 g | 1.08 g | 14.88 g |
| Kidney beans, red, mature | 337 kcal | 22.53 g | 1.06 g | 46.09 g |
| Kidney beans, red, mature, boiled without salt | 127 kcal | 8.67 g | 0.5 g | 15.4 g |
| Kidney beans, red, mature, boiled with salt | 127 kcal | 8.67 g | 0.5 g | 15.4 g |
| Kidney beans, red, mature, canned | 81 kcal | 5.22 g | 0.36 g | 10.53 g |
| Kidney beans, red, mature, canned, low sodium | 81 kcal | 5.22 g | 0.36 g | 9.53 g |
| Kidney beans, red, mature, canned, contents without liquid | 124 kcal | 7.98 g | 1.05 g | 15.99 g |
| Kidney beans, red, mature, canned, contents without liquid, washed with water | 121 kcal | 8.12 g | 0.93 g | 14.8 g |
| Kidney beans, red, Californian, mature, boiled, no extra. salt | 124 kcal | 9.13 g | 0.09 g | 13.11 g |
| Kidney beans, red, Californian, mature, boiled, with extra. salt | 124 kcal | 9.13 g | 0.09 g | 13.11 g |
| Kidney beans, red, Californian, mature, raw | 330 kcal | 24.37 g | 0.25 g | 34.9 g |
| Kidney beans, red, royal, mature | 329 kcal | 25.33 g | 0.45 g | 33.43 g |
| Kidney beans, red, king, mature, boiled, without extras. salt | 123 kcal | 9.49 g | 0.17 g | 12.55 g |
| Kidney beans, red, royal, mature, boiled, with extra. salt | 123 kcal | 9.49 g | 0.17 g | 12.55 g |
| Kidney beans, all types, mature | 333 kcal | 23.58 g | 0.83 g | 35.11 g |
| Kidney beans, all types, mature, boiled, no salt | 127 kcal | 8.67 g | 0.5 g | 16.4 g |
| Kidney beans, all types, mature, boiled, with salt | 127 kcal | 8.67 g | 0.5 g | 16.4 g |
| Kidney beans, all types, mature, canned | 84 kcal | 5.22 g | 0.6 g | 10.2 g |
| Kidney beans, sprouted | 29 kcal | 4.2 g | 0.5 g | 4.1 g |
| Kidney beans, sprouted, boiled without salt | 33 kcal | 4.83 g | 0.58 g | 4.72 g |
| Kidney beans, sprouted, boiled with salt | 33 kcal | 4.83 g | 0.58 g | 4.72 g |
| Cranberry beans (Roman beans, borlotti), mature seeds | 335 kcal | 23.03 g | 1.23 g | 35.35 g |
| Cranberry beans (Roman beans, borlotti), mature seeds, boiled, no salt | 136 kcal | 9.34 g | 0.46 g | 15.86 g |
| Cranberry beans (Roman beans, borlotti), mature seeds, boiled, with salt | 136 kcal | 9.34 g | 0.46 g | 15.86 g |
| Cranberry beans (Roman beans, borlotti), mature seeds, canned | 83 kcal | 5.54 g | 0.28 g | 8.82 g |
| Mothbeans | 343 kcal | 22.94 g | 1.61 g | 61.52 g |
| Mothbeans, boiled, no salt | 117 kcal | 7.81 g | 0.55 g | 20.96 g |
| Mothbeans, boiled, with salt | 117 kcal | 7.81 g | 0.55 g | 20.96 g |
| Pinto beans (variegated), mature | 347 kcal | 21.42 g | 1.23 g | 47.05 g |
| Pinto beans (variegated), mature, cooked, no salt | 143 kcal | 9.01 g | 0.65 g | 17.22 g |
| Pinto beans (variegated), mature, cooked, with salt | 143 kcal | 9.01 g | 0.65 g | 17.22 g |
| Pinto beans (variegated), mature, canned | 82 kcal | 4.6 g | 0.56 g | 10.58 g |
| Pinto beans (variegated), mature, canned, reduced salt | 82 kcal | 4.6 g | 0.56 g | 10.58 g |
| Pinto beans (variegated), mature, canned, contents drained, rinsed with water | 117 kcal | 7.04 g | 0.97 g | 20.77 g |
| Pinto beans (variegated), mature sprouted seeds | 62 kcal | 5.25 g | 0.9 g | 11.6 g |
| Pinto beans (variegated), mature sprouted seeds, cooked, no salt | 22 kcal | 1.86 g | 0.32 g | 4.1 g |
| Pinto beans (variegated), mature sprouted seeds, cooked, with salt | 20 kcal | 1.86 g | 0.32 g | 3.5 g |
| Pinto beans (variegated), canned, contents drained | 114 kcal | 6.99 g | 0.9 g | 14.72 g |
| Pinto beans (variegated), immature seeds, frozen | 170 kcal | 9.8 g | 0.5 g | 26.8 g |
| Pinto beans, unripe seeds, frozen, cooked, unsalted | 162 kcal | 9.31 g | 0.48 g | 25.47 g |
| Pinto beans, unripe seeds, frozen, cooked, salted | 162 kcal | 9.31 g | 0.48 g | 25.47 g |
| Pink beans, mature seeds | 343 kcal | 20.96 g | 1.13 g | 51.49 g |
| Pink beans, mature seeds, boiled, no salt | 149 kcal | 9.06 g | 0.49 g | 22.61 g |
| Pink beans, mature seeds, boiled, with salt | 149 kcal | 9.06 g | 0.49 g | 22.61 g |
| Green beans | 23 kcal | 2.5 g | 0.3 g | 3 g |
| Shelly beans, canned | 30 kcal | 1.76 g | 0.19 g | 2.79 g |
| Green beans, yellow | 31 kcal | 1.82 g | 0.12 g | 3.73 g |
| Green beans, yellow, boiled, without salt | 35 kcal | 1.89 g | 0.28 g | 4.58 g |
| Green beans, yellow, boiled, with salt | 35 kcal | 1.89 g | 0.28 g | 4.58 g |
| Green beans, yellow, frozen | 33 kcal | 1.8 g | 0.21 g | 4.78 g |
| Green beans, yellow, frozen, boiled, no salt | 28 kcal | 1.49 g | 0.17 g | 3.45 g |
| Green beans, yellow, frozen, boiled, with salt | 28 kcal | 1.49 g | 0.17 g | 3.45 g |
| Green beans, yellow, canned | 15 kcal | 0.8 g | 0.1 g | 2 g |
| Green beans, yellow, canned, no salt | 15 kcal | 0.8 g | 0.1 g | 2 g |
| Green beans | 31 kcal | 1.83 g | 0.22 g | 4.27 g |
| Green beans, green, boiled, no salt | 35 kcal | 1.89 g | 0.28 g | 4.68 g |
| Green beans, green, boiled, frozen, no salt | 28 kcal | 1.49 g | 0.17 g | 3.45 g |
| Green beans, green, boiled, with salt | 35 kcal | 1.89 g | 0.28 g | 4.68 g |
| Green beans, frozen | 33 kcal | 1.79 g | 0.21 g | 4.94 g |
| Green beans, green, frozen, boiled, with salt | 28 kcal | 1.49 g | 0.17 g | 3.45 g |
| Green beans, green, frozen, microwaved | 33 kcal | 1.98 g | 0.41 g | 3.58 g |
| Green beans, canned | 15 kcal | 0.72 g | 0.17 g | 1.77 g |
| Green beans, green, canned, no salt | 15 kcal | 0.8 g | 0.1 g | 2 g |
| Green beans, green, canned, no salt, contents without liquid | 22 kcal | 1.12 g | 0.46 g | 2.42 g |
| Green beans, canned, contents without liquid | 21 kcal | 1.05 g | 0.41 g | 2.29 g |
| Green beans, microwaved | 33 kcal | 2.31 g | 0.5 g | 3.01 g |
| Green beans, canned, no salt, contents without liquid | 20 kcal | 1.15 g | 0.1 g | 3.2 g |
| Green beans, canned, with spices | 16 kcal | 0.83 g | 0.2 g | 1.99 g |
| Green beans, canned, contents without liquid | 20 kcal | 1.15 g | 0.1 g | 3.2 g |
| Green beans. Canned food | 16 kcal | 1.2 g | 0.1 g | 2.4 g |
| French beans, mature seeds, boiled, without salt | 129 kcal | 7.05 g | 0.76 g | 14.62 g |
| French beans, mature seeds, boiled, with salt | 129 kcal | 7.05 g | 0.76 g | 14.62 g |
| French beans, mature seeds, raw | 343 kcal | 18.81 g | 2.02 g | 38.91 g |
| Black turtle bean, mature seeds | 339 kcal | 21.25 g | 0.9 g | 47.75 g |
| Black turtle beans, mature seeds, boiled without salt | 130 kcal | 8.18 g | 0.35 g | 16.05 g |
| Black turtle beans, mature seeds, boiled with salt | 130 kcal | 8.18 g | 0.35 g | 16.05 g |
| Black turtle beans, mature seeds, canned | 91 kcal | 6.03 g | 0.29 g | 9.65 g |
| Black beans, mature seeds | 341 kcal | 21.6 g | 1.42 g | 46.86 g |
| Black beans, mature seeds, boiled, no salt | 132 kcal | 8.86 g | 0.54 g | 15.01 g |
| Black beans, mature seeds, boiled, with salt | 132 kcal | 8.86 g | 0.54 g | 15.01 g |
| Black beans, mature seeds, canned, reduced sodium | 91 kcal | 6.03 g | 0.29 g | 9.65 g |
| Black eye beans (cow peas, cowpeas), mature | 336 kcal | 23.52 g | 1.26 g | 49.43 g |
| Black eye beans (cow peas, cowpeas), mature, boiled, no salt | 116 kcal | 7.73 g | 0.53 g | 14.26 g |
| Black eye beans (cow peas, cowpeas), mature, boiled, with salt | 116 kcal | 7.73 g | 0.53 g | 14.26 g |
| Black eye beans (cow peas, cowpeas), mature, canned | 77 kcal | 4.74 g | 0.55 g | 10.33 g |
| Black eye beans (cow peas, cowpeas), mature, canned with pork | 83 kcal | 2.74 g | 1.6 g | 13.23 g |
| Black eye beans (cow peas, cowpeas), unripe, cooked | 90 kcal | 2.95 g | 0.35 g | 13.83 g |
| Black eye beans (cow peas, cowpeas), unripe, cooked, no salt | 97 kcal | 3.17 g | 0.38 g | 15.32 g |
| Black eye beans (cow peas, cowpeas), unripe, boiled, with salt | 94 kcal | 3.17 g | 0.38 g | 14.73 g |
| Black eye beans (cow peas, cowpeas), unripe, frozen | 139 kcal | 8.98 g | 0.7 g | 20.13 g |
| Black eye beans (cow peas, cowpeas), unripe, frozen, cooked, no salt | 132 kcal | 8.49 g | 0.66 g | 17.36 g |
| Black eye beans (cow peas, cowpeas), unripe, frozen, cooked, with salt | 131 kcal | 8.49 g | 0.66 g | 17.1 g |
| Baked beans, homemade | 155 kcal | 5.54 g | 5.15 g | 16.13 g |
| Beans, baked, canned, regular or vegetarian | 94 kcal | 4.75 g | 0.37 g | 17.04 g |
| Beans, baked, canned, with beef | 121 kcal | 6.38 g | 3.45 g | 16.91 g |
| Beans, baked, canned, with sausages | 142 kcal | 6.75 g | 6.57 g | 8.49 g |
| Beans, baked, canned, with pork | 106 kcal | 5.19 g | 1.55 g | 14.49 g |
| Beans, baked, canned, with pork, with sweet sauce | 105 kcal | 4.52 g | 0.89 g | 17.17 g |
| Beans, baked, canned, with pork, with tomato sauce | 94 kcal | 5.15 g | 0.93 g | 14.69 g |
| Beans, grain | 298 kcal | 21 g | 2 g | 47 g |
| Beans, chili, BBQ, cooked, ranch style | 97 kcal | 5 g | 1 g | 12.7 g |
| Funchoza (mung bean starch noodles), dry | 351 kcal | 0.16 g | 0.06 g | 85.59 g |
| Hummus | 237 kcal | 7.78 g | 17.82 g | 9.5 g |
| Hummus, homemade | 177 kcal | 4.86 g | 8.59 g | 16.12 g |
| Chicken, meat substitute | 224 kcal | 23.64 g | 12.73 g | 0.04 g |
| Chicken, meat substitute, fried, breaded | 234 kcal | 21.28 g | 12.77 g | 4.21 g |
| Lentils | 352 kcal | 24.63 g | 1.06 g | 52.65 g |
| Sprouted lentils, boiled, without salt | 101 kcal | 8.8 g | 0.45 g | 21.25 g |
| Sprouted lentils, fried, with salt | 101 kcal | 8.8 g | 0.45 g | 21.25 g |
| Lentils, sprouted, raw | 106 kcal | 8.96 g | 0.55 g | 22.14 g |
| Lentils, grain | 295 kcal | 24 g | 1.5 g | 46.3 g |
| Lentils, mature seeds, boiled, no salt | 116 kcal | 9.02 g | 0.38 g | 12.23 g |
| Lentils, mature seeds, boiled, with salt | 114 kcal | 9.02 g | 0.38 g | 11.64 g |
| Lentils, pink | 358 kcal | 23.91 g | 2.17 g | 52.3 g |
| Chili and beans, canned | 103 kcal | 6.12 g | 3.76 g | 9.94 g |
| China | 286 kcal | 24.4 g | 2.2 g | 41.3 g |
| Edamame, boiled soybeans in pods, frozen, uncooked | 109 kcal | 11.22 g | 4.73 g | 2.81 g |
| Edamame, boiled soybeans in pods, frozen, cooked | 121 kcal | 11.91 g | 5.2 g | 3.71 g |
Peas
This is a grain legume crop known throughout Europe since time immemorial. Among vegetable crops, pea beans are the richest natural source of protein, similar to meat, due to the content of large amounts of amino acids, sugar, vitamins, starch and fiber. Green and yellow peas are used for direct consumption, canning and cooking cereals.
At what age can legumes be given to a child?
Despite the beneficial properties of legumes, you can’t feed them to your child right away. The product is introduced into the children's diet gradually so as not to cause harm to the child's body. It is conditionally divided into 3 stages. Before each meal, you should consult with your pediatrician, who will tell you whether your baby is ready for new foods.
- From 8 to 9 months, grated green beans and green peas can be given by adding them to purees or soups.
- After 2 years, you can add mature beans: in small quantities and ground. Add to the weekly menu no more than 2 times.
- Servings of complete meals from legume products, and not just purees, can be given from 3 years of age. This age allows the use of canned legumes. The serving should be no more than 100 g. Then the beans will benefit the child.
Recommended reading: Health benefits of green beans, dietary recipes
Common peanut
When compiling a list of legumes that are especially popular, one cannot fail to mention peanuts.
The seeds of this plant, which contain fatty oil used in a wide variety of industries, are considered very useful. It is thanks to him that peanuts are in second place among legumes in nutritional value. Its fruits contain about 42% oil, 22% protein, 13% carbohydrates. Most often they are consumed fried, and the vegetative mass is used as animal feed.
Oat cereals
Types of oat cereals are oat flakes and oatmeal.
On store shelves you can find “Hercules”, petal and “Extra” oat flakes. They differ only in the grade of the original grains. The first two are made from only the highest grade oatmeal. But “Extra” products are produced by special steaming, flattening and drying of raw materials of slightly lower quality.
To obtain oatmeal, dried vegetable grains undergo a number of conveyor operations:
- grinding grain into cereal;
- soak;
- steaming;
- drying.
Oatmeal is not subjected to additional heat treatment before being used for food. It is acceptable to add it to milk and sour milkshakes and drinks. Milk is taken only hot, and oatmeal is infused cool with kefir or fermented baked milk. And then flavoring and aromatic substances are added according to the original recipe of the drinks.
Conclusion
These vegetable crops are very valuable and nutritious. Many people believe that eating legumes can lead to rapid weight gain, but this is not entirely true. Despite the fact that they are quite high in calories, all the elements contained in these products are of plant origin, so they do not pose any harm if you do not combine them with the consumption of other high-calorie foods. The above is not the entire list of legumes suitable for consumption; in fact, there is much more. This means that even the most sophisticated gourmet will find the type that suits his taste.
Benefits and contraindications
- legumes contain many nutrients - protein, iron, fiber, zinc, folic acid, potassium, calcium, phosphorus, magnesium, B vitamins;
- studies show that 1/2 cup of legumes will provide 24% of the daily folate, 15% of protein and 20% of fiber; legumes are high in lysine, an essential amino acid that the body cannot produce alone;
- antioxidants in legumes, namely polyphenols, accelerate the elimination of toxins and help the body fight even serious diseases - cancer is also one of them;
- legumes consist of 80% complex carbohydrates - and they help avoid “spikes” in blood sugar levels, and at the same time type 2 diabetes;
- Legumes contain little saturated fat - the risk of increasing cholesterol in this case is minimal. Some legumes (soybeans, lentils, beans and chickpeas) also contain saponins and phytosterols - they reduce the level of “bad” cholesterol and the risk of developing cardiovascular diseases by 10%. How? The former combine with cholesterol and remove them from the body, while the latter, on the contrary, compete with it for the same enzymes that help them be absorbed.
In some cases, legume products can be harmful - here are a few contraindications.
Gastrointestinal diseases (gastritis, pancreatitis) - legumes often contain FODMAP carbohydrates - fermentable oligo-, di-, monosaccharides and polyols. The body has difficulty digesting these substances, especially for people with gastrointestinal diseases. Legumes will not harm them only if you completely remove them from the diet or leave a small part - but even in this case there is a risk of causing an exacerbation.
For those who suffer from gout, there is their own diet, and legumes are prohibited in it. The fact is that with this disease, metabolism is disrupted, and uric acid (slag) in legumes greatly complicates this process and affects the joints.
In case of allergies to peanuts and soybeans, legumes should also be avoided - the reaction is caused by allergens in their composition (profilin, glycinin, vicilin).
Technology of sowing grain legumes
The seeding rate varies from 150 to 200 kg of seeds per hectare. They are sown in a continuous row, planting to a depth of 5-7 cm. If the crop has small seeds, then the planting depth is 2-3 cm. In areas of insufficient moisture, the seeds are planted 2-3 cm deeper.
To ensure early and vigorous germination, the field is rolled with ring rollers. Sometimes resource-saving technology is used, in which cultivation and seeding occur simultaneously. They increase the yield by sowing in soil heated to 12°C.
Plants perceive drought negatively, so to obtain a decent harvest, it is better to provide them with irrigation during dry periods. During the growing season, to increase yield, crops are treated with growth regulators and fed with microelements.
Types of barley cereals
According to the degree of grain processing, pearl barley is divided into separate types:
- the grain is elongated, well polished, the ends are rounded - it has better taste and faster cooking (the grain is completely boiled and ready in one hour);
- spherical grains - to cook this one, it will take 1.5 hours.
The color of both species ranges from white to yellow. A greenish tint may be present.
When fully cooked after cooking, the pearl barley grains are well boiled and soft in structure. When cold they freeze and become hard. When reheated, the taste and texture properties return.
Barley groats are crushed barley grains that are not ground before grinding. Because of this, the grains are less digestible and absorbed by the body. But part of the natural shell provides a high content of minerals and vitamins. Compared to pearl barley - several times.
When cooked, pearl barley increases in volume by 6 times, and barley increases by 5 times.
Lupine
Another variety of the legume family is lupine or also called wolf bean.
Lupine grows up to 1.5 meters, has a tap root and palmate leaves. Lupine flowers are known for their variety of colors:
- blue;
- yellow;
- red;
- pink;
- purple colors.
The roots of the plant penetrate to a depth of more than 1 m and saturate the arable layer with nutrients, which improves the structure of the soil.
Lupine grows well in loamy, slightly acidic soils. It blooms in May - June, and if you cut off the withered flower stalks, new ones will grow in their place.
The seeds of the plant contain more protein than any other legume.
The seeds used in cooking are black, brown or cream colored. Lupine beans have a bitter taste, but the bitterness disappears after heat treatment.
