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世界豆类日- 2月10日

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Pulses are a type of legume characterized by seeds that grow in pods. These ancient crops have been used in worldwide cuisine for thousands of years. Pulses include chickpeas (also known as garbanzo beans), lentils and dry peas. Pulse foods are rich sources of protein, 纤维, 维生素，比如叶酸, and minerals such as iron and potassium. They are low in fat and sodium, and are naturally gluten- and cholesterol-free. 研究ers have reported that regular consumption of pulses may reduce the risk of heart disease, diabetes and certain types of cancer.

如何制作豆类食品

鹰嘴豆和鹰嘴豆

注:为方便准备, the recipes in this publication call for canned chickpeas; however, soaked/cooked chickpeas can be substituted.

• Remove any small stones, then place in a strainer and rinse with water.

• Chickpeas require 浸泡 prior to cooking. The following methods may be used to soak chickpeas:

- Traditional slow soak: Cover 1 pound of dry chickpeas with 10 cups of water and refrigerate six to eight hours or overnight.

- Hot soak: Bring 10 cups of water to a boil in a sauce pot, add 1 pound of dry chickpeas and return to a boil. Allow to stand at room temperature for two to three hours.

- Quick soak: Bring 10 cups of water to a boil, then add 1 pound of dry chickpeas. 煮两到三分钟. Allow to stand at room temperature for one hour.

• 做饭: Drain and rinse chickpeas, then use 2 cups of unsalted water for every cup of chickpeas. Simmer for 90 minutes to two hours, then use in your favorite recipes.

Yield: 1 cup dry chickpeas + 2 cups water = about 2 cups of cooked chickpeas

小扁豆

• Remove any small stones, then place in strainer and rinse with water. 你不需要浸泡扁豆.

• For every cup of lentils, add 2½ cups of unsalted water. Heat water to boiling, then simmer lentils for 15 to 20 minutes.

产量:1杯干扁豆+ 2个.5 .水=约2.5杯煮熟的扁豆.

干豌豆(劈开或整粒)

豌豆:

• Split peas do not require an overnight 浸泡. Use 2 cups of water for each cup of dry peas. Heat water to boiling, then simmer split peas for about 30 minutes to desired tenderness.

豌豆:

• Soak whole peas in water overnight or use one of the methods under “Preparing Chickpeas.”

• 做饭: After 浸泡, cook whole peas for 35 to 40 minutes to desired tenderness.

Yield: 1 cup dry split peas + 2 cups water = about 2 cups of cooked split peas