Thaum koj noj zaub mov noj, qee yam khoom noj xws li calcium, vitamin B-12, hlau, zinc thiab protein, tej zaum yuav ploj ntawm koj cov pluas noj. Hloov cov legumes rau cov nqaij noj yuav pab tau zoo heev. Cov txiv hmab txiv ntoo loj hlob muaj 20% cov protein, thiab tsis zoo li cov tsiaj los ntawm cov protein, cov protein muaj nyob hauv legumes tsis muaj roj cholesterol thiab muaj roj tsawg. Piv nrog rau cov nplej, legumes muaj txog li ob npaug ntawm cov protein ntau, thiab lawv yog qhov zoo ntawm cov hlau, folate, potassium, magnesium thiab B vitamins zoo li.
Type of Legumes
Cov legume yog cov khoom xyaw zoo rau txhua yam zaub mov noj. Los ntawm cov nqaij tsis muaj nqaij rau cov kua zaub, zaub xam lav, noodles thiab chips, koj tuaj yeem yooj yim sib xyaw legumes rau hauv koj cov zaub mov hauv kev lom zem thiab qab. Ib feem ntawm vim li cas legumes muaj ntau yam yog tias lawv tuaj ntau ntau yam.
Asparagus Taum
Asparagus taum loj hlob nyob rau hauv ntev, lub teeb ntsuab pod, tab sis cov noob, los yog taum, sab hauv yog xim av tsaus. Koj tuaj yeem noj tag nrho cov pods, thiab ntau tus neeg nquag ncu lossis boil nws ua ntej. Vim cov txiv laum huab xeeb ntev heev, khi cov pods los yog khi ua ke ua ke ua ntej koj ua noj.
Green taum
Tseem hu ua snap taum thiab hlua taum, taum ntsuab yog cov khoom xyaw tseem ceeb rau stews, casseroles thiab do-fry tais. Ntsuab taum yog nruab nrab ntev, ntsuab pods muaj cov noob ntsuab. Koj tuaj yeem noj tag nrho cov pods, nrog rau cov taum. Snap qhov tawv kawg tawm ua ntej ua noj, thiab lawv tuaj yeem steamed, boiled los yog sauteed nyob rau hauv txiv roj roj.
Kidney taum
Npe rau nws cov xim thiab cov duab, lub raum taum tseem hu ua "Mexican liab taum." Feem ntau koj yuav pom nws siv hauv zaub nyoos, kua zaub, kua txob thiab dips. Lub raum taum feem ntau yog noj tsis tau nws cov pod thiab feem ntau muag qhuav. Txhawm rau kom cov noob taum mos, muab tso rau hauv dej ib hmo ua ntej ua noj.
Navy taum
Keeb kwm los ntawm ltalis, cov taum navy yog me me, dawb thiab oval nyob rau hauv tsos. Koj yuav pom nws siv rau ci taum, kua zaub thiab stews. Nws feem ntau muag qhuav thiab yuav tsum tau soaked ua ntej ua noj. Thaum muag muag, nws tuaj yeem ntxiv ncaj qha rau hauv lub lauj kaub kua zaub.
Soybeans
Ib qho tseem ceeb ntawm cov roj zaub thiab cov protein, cov taum pauv tau siv ntau txoj hauv kev, thiab tsis muaj cov npe legumes yuav ua tiav yam tsis muaj nws. Qhov tseeb nyob rau hauv feem ntau cov khw muag khoom noj, ib feem tag nrho yog tam sim no mob siab rau cov khoom soy-raws li, los ntawm tofu mus rau smoothies mus rau kis. Soybeans tuaj yeem noj tau hauv lawv cov pod - hu ua edamame - lossis lawv tuaj yeem raug tshem tawm ntawm lawv cov pods, s alted, oiled thiab ci rau cov khoom noj txom ncauj crispy.
Pinto taum
taum ntau tshaj plaws nyob rau hauv Tebchaws Meskas, cov taum pinto tau txais nws lub npe los ntawm nws "xim" tsos. Nws yog cov khoom xyaw tseem ceeb hauv Mexican tais diav, nrog rau kua txob, dips thiab kua zaub. Pinto taum muag qhuav, tawm ntawm lawv cov pods. Soak lawv nyob rau hauv dej thaum hmo ntuj kom soften lawv. Koj tuaj yeem muab lawv tso rau hauv dip lossis ntxiv rau cov kua zaub los yog zaub xam lav.
Garbanzo taum
Kuj hu ua chickpea, taum yog lub teeb ci thiab square. Feem ntau koj yuav pom nws siv hauv cov kua zaub thiab zaub xam lav thiab yog cov khoom tseem ceeb ntawm hummus thiab falafel. Garbanzo taum kuj tseem tuaj yeem qhuav qhuav los ua cov hmoov nplej uas tuaj yeem siv rau ci. Ua ntej yuav ntxiv rau cov kua zaub los yog ua hummus, soak lawv ib hmos hauv dej.
Adzuki Taum
Adzuki taum yog taum me me, tsaus-liab taum siv hauv Asian ua noj, xws li hauv taum paste. Cov taum thiab muab tshuaj yog feem ntau noj qab zib, thiab nws kuj yog ib qho uas pom taum adzuki ua rau cov khoom qab zib xws li ice cream.
Anasazi taum
Kev sib xyaw ntawm liab thiab dawb, anaszai taum yog nrov rau cov zaub mov qab teb sab hnub poob. Cov taum me me thiab lub raum zoo li zoo li, tab sis lawv muaj feem xyuam nrog cov taum pinto thiab muaj qhov zoo sib xws thiab kev ntxhib los mos.
Wax taum
Wax taum muaj feem rau taum ntsuab. Lawv yog ib tug nruab nrab ntev pods uas yog daj nyob rau hauv cov xim, nrog ib tug daj noob. Koj tuaj yeem noj tag nrho cov txiv laum huab xeeb thiab cov noob thaum cov tawv kawg raug tshem tawm. Cov taum ciab tuaj yeem npaj thiab noj zoo ib yam li taum ntsuab.
Mung taum
Me me, ntsuab thiab puag ncig, mung taum yog cov taum sprouted tshaj plaws. Koj tuaj yeem ua rau hauv noodles, nrog rau cov khoom qab zib. Mung taum pom nyob rau hauv Suav thiab Indian ua noj; lawv feem ntau noj tag nrho, tab sis kuj tuaj yeem ua av los ua ib qho muab tshuaj txhuam.
Dwarf Peas
Dwarf peas kuj hu ua Bush peas. Es tsis txhob loj hlob ntawm ib tsob ntoo siab, lawv loj hlob ntawm ib tsob ntoo shrubby uas nyob ze rau hauv av. Cov pods feem ntau grey nyob rau hauv cov xim, tab sis lub saj yog qab zib thiab zoo ib yam li daus peas los yog qab zib snap peas. Noj tag nrho thiab nyoos rau zaub nyoos, los yog ntxiv rau do kib.
South Peas
Southern peas kuj hu ua nyuj peas thiab dub eyed peas. Me me thiab dawb, nrog rau qhov kawg dub, cov peas yog txhais los ntawm lawv qhov chaw dub thiab feem ntau noj nrog mov los yog ua ib sab phaj. Lawv muag qhuav, yog li ntawd tsau lawv ib hmo ua ntej noj los yog ua noj.
English Peas
Feem ntau koj yuav pom cov peas lus Askiv, lossis vaj peas, hauv koj lub khw muag khoom lub freezer lossis hauv cov kaus poom. Lawv loj hlob nyob rau hauv vines tab sis muaj ib tug tawv, inedible pod. Cov peas sab hauv yog puag ncig, ntsuab thiab qab zib. Koj tuaj yeem boil lawv, steam lawv los yog noj nyoos. Ntxiv rau zaub xam lav, kua zaub, thiab stews los yog steamed ua ib sab phaj.
Snow Peas
Snow peas yog ntau hom taum ntsuab uas tau noj tseem nyob hauv nws lub plhaub. Snow peas hlob ntev, tiaj ntsuab pods, txhua tus muaj ob peb ntsuab peas, los yog noob. Snow peas feem ntau noj nyoos, tab sis koj tuaj yeem do kib lossis sautee lawv.
Sugar Snap Peas
Sugar Snap peas yog cov txiv laum huab xeeb uas noj tau zoo ib yam li cov peas. Thaum cov txiv laum huab xeeb yog tiaj tus, txawm li cas los xij, Qab Zib Snap pea lub plhaub taum pauv. Snap peas feem ntau noj nyoos ntawm cov zaub nyoos los yog nrog dips, tab sis lawv tuaj yeem sauteed lossis ntxiv rau do kib.
Alfalfa
Alfalfa yog ib tsob nroj paj uas hu ua "forage" legume. Cov neeg ua liaj ua teb feem ntau tseb nws hauv thaj teb uas cov tsiaj txhu yuav noj nws thaum nws loj hlob. Cov nroj tsuag alfalfa tsim cov paj paj liab uas zoo li lub paj ntawm clover. Nws tseem tuaj yeem sprouted thiab noj nyoos nrog zaub nyoos.
Clove
Clover yog lwm cov paj ntoo hu ua forage legume. Nws kuj yog sown hauv teb rau cov tsiaj txhu noj tab sis kuj tuaj yeem pom nyob rau hauv ntau qhov chaw uas qhov sib npaug nitrogen ntawm cov nyom tsis raug. Clover tuaj yeem ua paj nrog paj yeeb thiab dawb paj.
Lespedeza
Lespedeza feem ntau hu ua "bush clover". Nws yog ib tug flowering nroj tsuag uas loj hlob raws li ib tug loj shrub los yog Bush. Lawv muaj vines tom qab, thiab loj hlob nyob rau hauv nruab nrab mus rau sov huab cua.
Lentils
Pom muaj ntau yam xim thiab qhov ntau thiab tsawg, lentils me me, tiaj tus thiab zoo li lub lens. Lawv feem ntau yog siv los ua cov kua zaub hearty thiab meatless patties. Lentils feem ntau muag qhuav; tsau lawv ib hmo ua ntej noj.
Licorice
Licorice yog lub hauv paus ntawm cov nroj tsuag legume uas yog siv los tsw lossis khoom qab zib, xws li khoom qab zib, dej haus thiab tshuaj. Cov nroj tsuag nws tus kheej tsim ob qho tib si blossoms thiab ib tug pods muaj cov noob uas inedible. Cov nroj tsuag feem ntau yog cog thiab sau rau nws cov cag qab zib, uas tuaj yeem siv los ua ntau yam tais diav.
Panuts
Txiv laum huab xeeb yog zaub mov uas feem ntau xav tias yog "txiv ntseej," tab sis lawv yog legumes. Txawm hais tias nws cov casing tsis dehiscent, nws cov qauv ntawm cov kab sib cais thiab cov noob feem ntau zoo ib yam li Leguminosae tsev neeg. Nws lub npe ib leeg (pea-nut) qhia qhov tsis meej pem uas tshwm sim thaum sim faib nws, tab sis thaum kawg, nws cov paj ntoo yeej tawm. Raws li lub koom haum Peanut piav qhia nws: "Thaum lawv lub cev qauv thiab cov txiaj ntsig kev noj haus zoo sib xws ntawm lwm cov legumes, lawv siv hauv cov zaub mov thiab cov zaub mov zoo sib xws li cov txiv ntoo."
Ntxiv qee yam rau koj noj
Nrog ntau ntau hom legumes muaj, koj yuav tsum tsis muaj teeb meem ntxiv cov zaub qab thiab noj qab nyob zoo rau koj cov zaub mov tsis tu ncua. Paub qee cov legumes sib txawv thiab pib ntxiv qee cov protein thiab hlau rau hauv koj cov zaub mov.
