When we speak of legumes, we are generally referring to beans, peas and lentils. Peanuts, too, are technically considered a legume. Legumes are a remarkable source of protein, lacking only the essential amino acid methionine , which can be furnished by complementary servings of milk, cheese or whole grains. One exception is the soybean, which is considered to be a perfect protein. Soybeans' by-product, tofu, is rich in estrogen.
Legumes are also an excellent source of B vitamins, as well as iron, potassium and calcium.
In addition, they are excellent sources of fiber, are low in sodium and are cholesterol-free. All beans, peas, and lentils should be rinsed and picked over before cooking, especially those that come in bulk. Dried beans should be soaked before cooking. Two soaking methods follow. It is a good idea to avoid adding salt to the legumes until the have cooked awhile, so as not to inhibit tenderizing.