Tami Hardeman - The Bean Cookbook: Creative Recipes for Every Meal of the Day

The Bean Cookbook | CONTENTS

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Introduction | CONTENTS

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Beans, lentils, peas, and chickpeas (collectively called pulses) are a nutritious, sustainable, and an integral part of many cuisines. Not only do they taste delicious, but theyre also a smart choice for both your body and the world.

Introduction | HEALTHY & SUSTAINABLE

HEALTH BENEFITS

	Preserve heart health Cholesterol-free and low in fat, pulses reduce the risk of heart disease.
	Boost energy Pulses are rich in iron, which helps transport oxygen in the bloodstream to rejuvenate your cells.
	Build strong bones Dense in manganese and other important nutrients, pulses promote healthy bone structure.
	Maintain the gut Pulses are fiber-packed and high in prebiotics, your bodys natural digestive regulators.
	Improve brain function Because theyre high in folic acid, pulses can improve mental and emotional health.
	Aid weight loss Pulses contain amino acids that boost metabolism as well as soluble fiber to make you feel fuller, longer.
	Control blood sugar Pulses are complex carbohydrates that provide steady glucose release to regulate insulin in the blood.

Beans, lentils, peas, and chickpeas are a tasty and versatile type of legume called pulses . Unlike other legume pods that are fresh-harvested or fatty (such as fresh beans, fresh peas, peanuts, and soybeans), pulses are harvested after theyve dried on the plant, within their pods. The dehydrated seeds are an inexpensive protein source you can store for years, making them a pantry staple. Once rehydrated and cooked, they can be enjoyed in a host of applications, from sweet to savory. Whether theyre braised, roasted, sprouted, or pured, pulses are embraced by vegetarians, vegans, and omnivores alike for their nutrition, convenience, and flavor.

High in essential vitamins and minerals but low in fat, dried legumes are widely considered to be a superfood that can help to prevent disease and contribute to a long, healthy life. They are particularly good sources of fiber and protein, a pairing that provides sustained energy but keeps cholesterol levels low. Beans, chickpeas, peas, and lentils contain between 20 and 25 percent protein by weight, much more than other popular plant-based protein sources, such as spinach and quinoa. This makes them an attractive alternative to meat-based proteins, particularly for vegans and vegetarians. Dried legumes are also rich in key minerals such as iron, potassium, zinc, and manganese, all of which play important roles in maintaining health.

Legume crops are well-adapted to semi-arid climates and are more drought-tolerant than other crops. They require less water for cultivation than other plants and livestock. They also use water differently from other crops, drawing water from the shallow depth of the soil and leaving the deeper water in place for the next years growth.

For many people, regular access to meat, dairy, and fish may be cost prohibitive. Dried legumes provide a safe and nutritious food at a low cost, and their long shelf life means you can store them for months and even for years without losing nutritional value or expiring. Especially in developing countries, pulses can lift farmers out of rural poverty. Pulses can command prices two to three times higher than cereal crops, and their processing provides local job opportunities.

It takes energy to produce food, and that energy generates greenhouse gas emissions. However, legumes are more eco-friendly than other foods because they require no nitrogen fertilizer. Nitrogen fertilizer uses energy-intensive production processes and emits nitrous oxide, which has nearly 300 times the global warming potential of carbon dioxide.

Farmers all across the world know how important legumes are to their sustainable farming systems. Unlike most crops, pulses extract nitrogen from the air around them and fix it to the soil, leaving behind nitrogen-rich residues and other compounds that help fight disease and insects. This enriches the soil, making it possible for the next crop in rotation to produce higher yields.

Introduction | HEALTHY & SUSTAINABLE

Water used to produce one pound Growing pulses is significantly more sustainable for the environment than managing livestock. Per pound, beef depletes 43 times more water than pulses.

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From the common to the exotic, there are many types of dried beans to cook and enjoy. Seek out unfamiliar varieties to experience the range of flavors and textures.