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Lentils, split peas and black-eyed peas don't need to be soaked. In addition, some legumes are "quick-cooking" — meaning they have already been pre-soaked and redried and don't need extra soaking. Finally, canned legumes make quick additions to dishes that don't require long simmering. Just be sure to rinse prepared and canned legumes to remove some of the sodium added during processing.
Consider these ways to incorporate more legumes into your meals and snacks:
If you can't find a particular type of legume in the store, you can easily substitute one type of legume for another. For example, pinto and black beans are good substitutes for red kidney beans. And cannellini, lima beans and navy beans are easily interchangeable. Experiment with what types of legumes you like best in your recipes to make your meals and snacks both nutritious and interesting.
Beans and other legumes can lead to the formation of intestinal gas. Here are several ways to reduce the flatulence-inducing quality of legumes:
As you add more beans and legumes to your diet, be sure to drink enough water and exercise regularly to help your gastrointestinal system handle the increase in dietary fiber.
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