Beans and Lentils or Lubia

Beans are a high source of protein, fibre and are low in calories and are used widely in Persian cuisine. All beans are collectively callled ‘lubia’ in farsi. Unlike animal protein sources (meat and dairy), beans do not have any ‘bad ‘ fat in them. Beans are also extremely high in  antioxidants and therefore good to prevent ageing. In fact, a half a cup of dried red, kidney or pinto beans contain some of the highest amounts of antioxidants in any food.

Here you will find a small list of the most used beans, how to, their uses and nutritional information. You can find all of these beans in tins from your local supermarket but they will most likely be preserved in sugared or salty water.  My preference would be those preserved in salt. Be sure to rinse them thoroughly before using. You can buy the beans uncooked and soak them over night to soften them. They will probably need to be cooked separately before you use them. All beans are gluten-free and be sure to cook them thoroughly. Kidney beans for example can cause severe stomach ache if not thoroughly cooked.

Adas or lentilLentils are a power house of  nutrients high in B vitamins and therefore said to protect against heart disease, they are also high in fiber, protein and minerals such as iron and immune boosters copper, manganese and zinc. Lentils used in a number of khoreshts such as  and in rice dishes like Adas polou or dolmeh.

Nokhod or chickpea : Are an important source of macro nutrients, good source of protein, containing almost twice the amount of protein compared to cereal grains, as well as minerals such as iron, magnesium, copper, and zinc.  furthermore for Coeliacs the chickpeas are an excellent source of fibre which helps lower cholestoral.Medicinal applications of the acid from chickpeas include use as an aphrodisiac,  chest infections, catarrh, cholera, constipation, diarrhea, dyspepsia, flatulence, sunstroke, and warts.  Seeds are considered antibilious. And apparently helpful if you ever get bitten by a snake!

Lubia sefid or white beans: Aka navy beans or cannelloni beans are a good source of fibre, low in fat and actually block fat absorption so great for dieters, their inexpensive and recommended for people with Diabetes.

split yellow peas or lapeh:A great source of fibre, packed with protein and help to remove cholesterol form your body.   They also contain two B-vitamins, and several important minerals. Split yellow peas  also include isoflavones, which are helpful in reducing the risk of breast and prostate cancer. Lapeh are used in Khoresht e Ghraimeh, Khoresht e Ghraimeh budamjuun, in dolmeh, in abgusht

Nokhod chi or chickpea flour: As above for Nokhod.  Chickpea flour is also helpful in easing bruising when made into a paste. And as it’s completely gluten-free the flour can be used to make bread, or to coat food for which you would normally use wheat flour such as kotlets or meat patties. Also use it to thicken soups. Chickpea flour is more yellowish in colour than wheat flour and you can buy nokhod chi in almost all supermarkets.