1. Cooking Legumes and Grains Chapter 2.3 Notes

2. Legumes and Grains Concentrated sources of nutrients –Protein –Fiber –Vitamins –Minerals Good-tasting Inexpensive Readily available Must be cooked: –To change their texture to be chewed and digested –To develop their flavor –To remove dirt, dust, or other natural substance harmful to humans

3. Legumes Seeds from pod- producing plants Examples: –Yellow split peas –Great Northern beans –Kidney beans –Pinto beans –Lentils –Navy beans Many uses in cooking: –Salads –Appetizers –Main course –Dessert

4. Storing Legumes Store in cool, dry, well-ventilated areas Keep away from light and excessive heat Discard any beans or peas that appear moldy, damp, or wrinkled Can be kept for 1 to 2 years; best used within 6 months of purchase

5. Cooking Legumes Rinse carefully and in some cases soak before cooking –Rinse with cold water in colander or sieve –Place in large pot of cold water; any legumes that float should be discarded Soaking shortens the cooking time –Legumes don’t absorb water quickly –Soak overnight in cold water or flavorful liquid –Quick method: boiled briefly and then soaked in the hot water for one hour

6. Grains Grasses that grow edible seeds Essential for everyday cooking Whole Grains: grains that have not been milled –Milling process: the germ, bran, and hull of the grain are removed, or polished Stone-ground: grains that are ground and broken down –Retain more nutrients because the germ, bran, and hull are left intact

7. Hull: protective coating, or husk, that surrounds the grain Bran: though layer surrounding the endosperm Endosperm: largest part of the grain Germ: smallest part of the whole grain

8. Grains Wheat: classified as soft or hard, depending on the protein content All-purpose white flour: good for making muffins & pancakes; not making breads Soft wheat: good for making cakes & pastries Hard wheat: good for making bread Durum wheat: type of hard wheat; good for making pasta Semolina: refined durum; good for making pasta

9. Storing Grains Dry grains – store above floor level on shelves in a dry, ventilated, and accessible area Whole grains – store in freezer Brown rice and wild rice – store in refrigerator

10. Cooking Grains Soak before cooking –Water softens the outer layer, or bran Examples of methods of ways to cook grains: –Steaming –Pilaf –Risotto

11. Steaming: –Cooked in double boiler –Properly steamed grains should be tender to the bite & have good flavor Pilaf: –Cooking grains in which the grain is sautéed briefly in butter, then simmered in stock or water with seasonings Risotto: –Rice is stirred constantly as small amounts of hot liquid, usually flavored broth or water, are added and absorbed –Starch gradually is released producing a creamy texture –Best risotto has a porridge-like consistency (sticky & creamy)