Legumes are among the most versatile and nutritious foods available. Legumes are typically :

• High in protein, vitamins and minerals,
• Low in fat
• Totally cholesterol-free
• High in folate, potassium, iron and magnesium. 
• Contain beneficial fats, soluble and insoluble fiber.
• A good source of fibre

Legumes are :

      The adzuki bean is a tiny, reddish-brown bean with a cream coloured seam and sweet, nutty flavour. It is particularly popular in Asian cooking, most often used for sweet dishes including soups, desserts and as a dim sum filling.

      Adzuki beans are regarded as the king of beans in Japan and are prized for their health-giving properties, reputedly benefiting the liver and the kidneys. In Japan and China adzuki beans are often cooked, puréed and mixed with sugar to make a chocolaty paste which is used to fill cakes and desserts.

      Anasazi beans are small legumes related to the Kidney Bean. These beans are a dappled burgundy and cream color. The color fades to dark pink when cooked. Anasazi beans have a mild flavor and firm texture. The Ansazi means "ancient ones".  It is one of oldest bean used.

     Anasazi beans are a hearty addition to casseroles and soups. The Anasazi can replace Pinto beans in any recipe. Anasazi beans are delightfully versatile since they absorb the flavors of any seasoning.

      Anasazi beans are nutritious and are rich in protein, fiber and healthy starch. Anasazi beans are also rich in potassium, iron and folate.

    

     The Black-eyed beans have a characteristic black spot, or "eye," on cream-colored skin.  They are also known as black-eye Susans or cowpeas.

       These legumes contain a wealth of nutrients and are a delicious add on to a variety of foods. Like most beans, black-eyed peas are loaded with vitamins and minerals such as potassium, calcium, magnesium, folate and iron.

   

       Black beans or turtle beans have shiny, dark, shell-like appearance. They have rich smoky flavor similar to mushrooms, black beans have a velvety texture, yet hold their shape well during cooking.

       Black beans are an excellent source of calcium, iron, mineral, molybdenum and folic acid apart from protein and dietary fibre. 

CHICK PEA/GARBANZO BEANS :

     Garbanzo beans otherwise called as Chick peas are available in two varieties, the white ones and the Black ones.  These legumes are commonly eaten in India, Mediterranean countries and Mexico.

      These legumes are rich in protein and dietary fibre, folate and minerals. A variety of dishes are cooked in different cuisines using this beans.

   

     Split chick peas or the bengal gram dhal are the seeds of baby chickpeas that has been split and polished. Bengal Gram dal is delicious, nutritious and easily digestable. It is used to make soups, salads, curries, dal preparations, savouries, sweets and rice dishes, the legumes are also roasted and powdered into chickpea flour (besan).

     It is a good source of zinc, folate, calcium and protein and it is low in fat and most of it is polyunsaturated.

ROASTED BENGAL GRAM DHAL  / POTTUKADALAI :

Roasted Bengal Gram Dhal or Pottukadali are dry roasted with chickpeas on a slow flame till they are crisp. This helps to retain the crispness and freshness. It enhances the flavour as well. They are consumed as snacks and  are also used in preparation of variety of dishes.




    Apart from protein and dietary fibre , they are a good source of calcium, potassium and magnesium.

   






     Green gram, also known as the mung bean, is a small round bean is a plant species in the legume family. This bean is mainly cultivated in India, China, Southeast Asia, Southern Europe and the Southern United States. It is used as an ingredient in both savory and sweet dishes. The beans have a sweet flavour, soft texture, and are easy to digest. Green gram is available in many forms including whole, split, de-husked (yellow) and ground.   

        
     The green gram dhal is the split variety with the skin removed.  Mung Dhal without the skin has more sweeter taste and is mostly used to make desserts.


Green Gram is a good source of protein and dietary fibre.
It is low in fat and rich in B-complex vitamins, calcium and potassium.
This is the only pulse free from the heaviness and tendency of flatulence.
Cooked green gram dhal is easily digestible and also works as a laxative when consumed in large amount.
It provides the required nutrition and promotes health during childhood, pregnancy and lactation.

MASOOR DHAL/ RED LENTIL :

     Masoor Dhal is basically a split lentil without skin and is red in colour. It does not need soaking prior to cooking as it is a soft dal and cooks quickly. When cooked, masoor dal turns a soft golden colour and has a pleasant flavour.




It is rich in protein, including the essential amino acids isoleucine and lysine.
Masoor dal also contains dietary fibre, Folate, vitamin B1, and minerals, all with virtually no fat.
It is a good source of potassium and iron.

BLACK GRAM / URAD DHAL :

      Black gram originated in India, It has been in cultivation from ancient  times and is one of the most highly priced pulses of India and Pakistan. The bean is boiled and eaten whole or, after splitting, made into dal or batter. When prepared like this it has a mucilaginous texture.
     It is also extensively used in South Indian culinary preparations. Urad Dal is one of the key ingredient in making the Idli-Dosa batter. Also the dough for Vada is made from soaked batter and deep fried in cooking oil. The dough from roasted and powdered urad dhal is  used in making Papads, Appalam and Papadum.It is very popular in the Punjabi cuisine, as an ingredient of dal makhani. In Bengal it is made as a preparation called Biulir Dal. In Rajasthan, It is used to prepare dal which is especially consumed with "Bati".



      Black gram is very nutritious as it contains high levels of protein, potassium, calcium, iron, niacin, Thiamine, and riboflavin.  It provides essential amino acids and plays a vital role in mitigating elevated cholesterol levels.

TUVAR DHAL /PIGEON PEA :

     Skinned and split Tuvar Dhal is the most widely-used form of the lentil. It is used in popular recipes like south India sambhar, Gujarati dhals, puran poli and in many other tasty dishes.
Tuvar dhal has a thick gelatinous or meaty consistency, and takes a little longer to cook than Mung Dhal and Masoor Dhal.





      Tuvar Dhal is very nutritious as it is rich in protein. It also has a good amount of iron, folic acid, calcium, magnesium, potassium and B vitamins. It is high in dietary fibre, low in saturated fat, and cholesterol free.

KIDNEY BEANS / RAJMA :

As the name suggests, the kidney bean is shaped like a kidney with a reddish brown colour and a thick skin. It has a strong flavour with a slightly sweet aftertaste, a nutty aroma and a chewy texture. The kidney bean is used extensively in Mexican cooking, and  in certain Indian dishes. It is quite popular in Punjabi cuisine. Kidney bean is used to make desserts in South East Asian countries.



Red rajma
Dark red kidney beans hold their shape really well during cooking and readily absorb flavours.
Black rajma
Black kidney beans and others such as pinto beans, navy beans, etc., are often referred to as ‘common beans’ in many countries.

As all other beans, kidney beans lowers the cholesterol.
It has high fibre content and  prevents rising of blood sugar levels.
Beans are low in fat and loaded with nutrients,
They have flatulence-causing enzymes, so consume in moderation and take care to change the water while soaking and cooking them.
Kidney beans are an excellent source of folate, dietary fibre and manganese.
Kidney beans are a good source of protein, thiamine (vitamin B1), phosphorus, iron, copper, magnesium, and potassium.