When the legumes are boiled/cooked, etc, do they loose their value and proteins?

Question

I've recently learned that the Legumes are a great source for proteins and other minerals. However, it is my thought that when they are boiled (for cooking/soften'g etc) the beyond boiling temps eventually kill their value to nothingness. That you are, after they are cooked, just eating as is; but nothing that will benefit the body.
Is that true?
Is there a proper way to cook Legumes? What would be the healthiest dish that is vegiterian and is of Legumes?

Answer 1

When you follow the suggested cooking directions on a package of dried legumes, you'll retain the nutrition levels stated on the Nutrition Facts Food Label printed on all food packages. So, you'll still be eating all of the protein, vitamins and minerals that they're so packed with. The nutrition label takes into account the slight loss of nutrients during preparation. If you're interested in nutrition facts and cooking directions for fresh legumes, be sure to visit a legitimate nutrition website for accurate instructions and labeling.

As far as the "healthiest vegetarian dish," there isn't just one dish that is the healthiest -- if you’re eating a well-balanced vegetarian diet with plenty of whole grains, fruits and vegetables, you are eating one of the healthiest diets on the planet.

Answer 2

What is the best way to cook vegetables?
When cooking vegetables, remember that less is more: use the least amount of peeling, the least amount of cooking water, the least amount of cooking time and then wait the least amount of time after cooking before eating. Vegetable skins contain nutrients and fibre and should be peeled only when necessary. Completely submerging vegetables in water and then boiling and draining them removes most if not all of their water-soluble vitamins like vitamin C, thiamine, niacin, B6, B12 and folacin.

The microwave is ideal for cooking vegetables and legumes. Microwaving retains more nutrients than boiling, steaming or baking because it's quick and requires next-to-no water. Stir-frying is a good method for the same reasons. Steaming uses a minimum of water and is almost as good as microwaving and stir-frying.


Here is a nutrient rich recipe

Dried Beans, or Legumes, are one of the best protein sources on the planet. People all over the world have been eating them for thousands of years. They keep a long time, are easy to prepare, and cost very little. When they are cooked they more than double in weight. 1 cup dry beans makes 2 1/2 cups cooked beans.

Complete Protein: When beans are combined with a corn product, meat or milk based food, they form what is known as a complete protein. Complete proteins are more nourishing for your body than beans eaten alone. Therefore the old standbys like Pork 'n Beans, Pintos and Cornbread, Split Pea Soup with Ham, and Succotash (Corn and Lima beans), provide more complete proteins, than when eaten alone. When beans are combined with other foods to make complete proteins, the combinations can be exceptionally good tasting.



Cooking Directions
Wash: It is always best to wash beans before cooking. Look for any stones which prior cleaning processes may have missed.

Add Water: 4 cups water to 1 cup beans OR 2 quarts water to 1 pound beans.

Soak: It is best to soak beans overnight before cooking. This will make them soft and taster. If this cannot be done then use the following method instead. Cook beans till they are boiling well, turn off fire and let set cooling for one to two hours. Lentils and Peas do not need soaked.

Cook Time: Simmer until soft. Lentils and peas simmer for 45-60 minutes. Other beans 1-2 hours. Baking soda used to soften the skins also destroys B vitamins (If you simmer the beans slowly without salt its not needed). Best to cook with a little savory as it results in the beans cooking better resulting in less gas complications for those so affected. Usage: 2 teaspoons savory per pound of beans.

Flavor: Add salt, or tomato products when the beans are at the end of the cooking cycle. Salt and tomatoes added sooner will keep the beans firm.

Use: 1 3/4 cup cooked beans equals a 15 oz can of cooked beans.

Slow cooker Method: Considered by many to be the best way to cook beans. Wash and add water as above. Then cook in the slow cooker for 4 to 10 hours as needed to soften the beans.

Answer 3

I assume that you are referring to fresh beans as dried ones will need to be soaked overnight , boiled for 10 minutes then simmered for a couple of hours.

Treat fresh ones as below:-

COOKING FRESH BEANS

Because few people actually grow beans and go through the time-consuming process of shelling and cooking them, most of the information about preparing beans refers to dried beans. However, fresh beans are delicious and easy to prepare and can often be found at farmers' markets. Fresh black-eyed peas, garbanzos, cannellini, limas, and others offer excellent flavor and nutrition.
There are two methods of cooking fresh beans: boiling or steaming. To boil, drop the shelled beans into boiling water to cover, and boil gently for 5 to 10 minutes. You may want to add some onions, garlic, herbs of your choice, and a dash of salt to the water to flavor the beans.

To steam, put about an inch of water into the bottom of a saucepan, and place the beans into a steamer basket that fits into the saucepan. Cover the pan, and steam over boiling water for 5 to 10 minutes.

After fresh fava beans are cooked, their tough skins are usually peeled and discarded. When left on, they give the beans a bitter flavor. To peel the skins, use a small paring knife and peel away one end. Then squeeze the opposite end and the bean will slip out easily.

I personally would never use garlic in any recipe as the smell and taset make me sick but I suppose it's a matter of personal preference.

If you are worried about loss of nutrients then steam them as the vitamin loss is less that way.

Answer 4

Both are good for you, each fruit/vegetable has different vitamins. Therefore as more variety, as better. Vegetables have generally less sugar than fruits.