Tasty? Inexpensive? Earth-friendly? Healthy? Vegetarian/vegan? Versatile? Kid-approved? Plant-based?
Legumes — better known as beans and lentils — check off every requirement! And in the case of those found on the shelves at Schmucker’s Fresh From The Farm, you can add words like “local” and “non-GMO” to the list.
Ferguson’s Beans supplies us with a variety of locally grown, certified non-GMO dried beans, which keep well on the shelf for months. Navy beans (white) are popular in baked bean dishes, soups and even salads. Kidney beans (dark red or light red) are great for chili, soups and casseroles. Turtle beans, also known as black beans, have a nut-like flavour and frequently pop up in Caribbean, Mexican and South American dishes.
White beans, also known as cannellini beans, are a creamy white colour. Puréed, they are similar to creamy mashed potatoes and make a perfect low-fat base for dips and spreads. Or try the speckled cranberry beans, also known as Romano beans. They’re popular in Italian cuisine and have the highest folate count of all beans.
Legumes of all types are a protein-rich mainstay for people looking to cut out or reduce the role of meat in their lives, and fantastic for those who want to eat healthier on a small budget. Many of us shy away from dried beans because of their reputation for lengthy prep time: old directions call for a long soaking period of six hours or so. But if you have an InstantPot or other modern pressure cooker, just 25-35 minutes at high pressure will give you excellent results. (Check your appliance’s instruction booklet for details, and remember never to fill your pot with liquid more than half way!)
If you prefer to skip the fuss and use canned beans, try our Eden organic line: black-eyed, black, chick pea, great northern, kidney (red or white), navy and pinto. Making Mexican tonight? We have Amy’s refried black beans, perfect alongside those tacos.
Lentils are an excellent alternative to beans, don’t require soaking and don’t contain the gas-producing elements. They’re fantastic in soups and healthy casseroles. We stock a wide variety of organic lentils: black beluga, brown, French, green and red split lentils.
Legumes are similar to meat in nutrients, but with no saturated fats. They’re rich in plant protein, fibre, B vitamins, iron, folate and antioxidants. They’re low in calories but make you feel full, and the carbs in legumes are absorbed slowly, providing steady energy. Eating more legumes can help lower blood sugar, blood pressure and other heart disease and diabetes risks.
All good reasons to check out the shelves at Fresh From The Farm, where you’ll always find food that’s fresh, local, healthy and delicious!