Legumes

Legumes or pulses, the seeds of pod-bearing leguminous plants, include beans, peas, and lentils. Their importance to the human diet is second only to that of grains. A long shelf life and unique nutritional makeup of high protein content, healthy fats, and complex carbohydrates have made them a staple in many cuisines all over the world. Their proteins, lacking one or more essential amino acids, are, in most cases, incomplete. To overcome this deficiency, many cuisines have created dishes combining grains and legumes with complementary nutritional profiles. Examples include the rice and bean dishes found in the southern United States or Latin America, and the Korean bin dae dok, a crispy pancake made from crushed soaked rice and mung beans. Soybeans, as an exception, are the only legume supplying all essential amino acids. Popular all over East Asia, soy is employed to produce soy milk, tofu, and other protein-rich foods. Fermenting soybeans into flavor-enhancing condiments like miso paste and soy sauce is another ingenious way to take advantage of their remarkably high protein content.