Peas Beans Sprouts Booklet

PEAS, BEANS AND SPROUTS living proof that good things come in small packages An array of flavours, textures and ways to serve these vegetables typify the peas, beans and sprout group. They consistently deliver great taste and a significant range of nutrients.

Peas have played a huge role in determining both our history and our future when Gregor Mendel deduced the laws of genetic inheritance from his study of them.

Delivering great taste and significant nutrients

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eeds are the common factor in this vegetable group which act as storehouses of nutrients and powerhouses for germination. Sprouted, by themselves, or still in their pod, they all provide great taste and important nutrients. Peas and beans belong to a family known popularly as legumes. The word ‘legume’ is derived from the French légume, which means vegetable. This is probably testament to their importance as staple foods in earlier times. Similarly sprouted legumes (often loosely grouped as sprouted peas, beans and seeds) have also been important. Edible pod vegetables e.g. beans and snow peas, are nutritionally quite similar as they contain nutrients that are in both the seed and pod e.g. a good source of fibre.

Similarly, peas and broad beans where only the seed is eaten also have some consistent nutritional attributes. They are one of the best vegetable sources of protein, are nutrient dense and contain a wide range of micronutrients including isoflavones and saponins. Whilst this group of vegetables all supply core nutrients and phytochemicals, the types and amounts they have may differ considerably between varieties. The particular variety, growing conditions and post harvest treatment can all have an impact on nutrient content. Processing can also affect levels of nutrients and antioxidant activity so there can be big differences between raw, fresh, canned and boiled forms of the same vegetable.These factors may cause large differences in core nutrient levels, and sometimes even greater differences with phytochemical levels. Compared to other vegetables, there has not been a lot of research on sprouted beans and seeds. Research interest is likely to grow as consumer demand increases in what, based on the information available, is a relatively nutrient dense, calorie low, convenient and minimally processed food.

Peas

Historically peas were always dried and used in winter. In the 1500s new varieties with better flavour were developed and people started eating them fresh. Since then they have always been popular. Most peas grown in New Zealand are used for processing, we tend to eat them processed a lot more than fresh because they have a relatively short season. The short season from November until February gives limited supply and the fresh peas are indeed a treat! Frozen peas are a great alternative retaining many nutrients, excellent taste and attractive appearance.

What’s good in peas Peas are an excellent source of vitamin C, vitamin B1 (thiamine) and folate as well as vitamins B6, B3 (niacin), B2 (riboflavin), pro-vitamin A carotenoids (mainly in the form of β-carotene) and a range of minerals notably iron and copper. They also include phosphorous, potassium, zinc and magnesium. Peas are a particularly useful all-round food, particularly for people who lack fibre in their diet or are vegetarian and require protein from vegetable sources. Peas are one of the best vegetable sources of protein. Peas are a good source of both soluble and insoluble fibre. Both these types of fibre protect the bowel but there is also evidence that soluble fibre benefits the cardiovascular system by lowering cholesterol and blood pressure. Both peas and broad beans have small but significant levels of isoflavones, linked to reducing hormone related cancers and menopausal problems; and saponins, which is thought to lower cholesterol as well as have anti-inflammatory, antibacterial and antifungal properties.

Peas

Antioxidant activity It is thought that antioxidant activity helps prevent a number of chronic diseases. For example, antioxidants may protect against cardiovascular disease by preventing the oxidation of fats in the blood, which is part of the process of atherosclerosis (the build-up of plaque in blood vessels, commonly known as ‘hardening of the arteries’). Free radical attack may also result in DNA damage, one of many factors that can lead to cancer. In addition, antioxidants may protect eyes against oxidative damage caused by ultraviolet (UV) light.

The major phytochemicals in peas are the carotenoids, including lutein, zeaxanthin and β-carotene, plus chlorophyll, phenolic compounds, including some flavonoids as well as phenolic acids. Other vegetables, notably carrot, pumpkin and spinach are richer sources of carotenoids, but peas still contain significant amounts. Carotenoids are a group of pigments responsible for the red, orange and yellow colours. Often, as in the case of peas and beans, the colour is masked by chlorophyll. The function of carotenoids has been widely researched and has indicated a range of health protective effects. Much of this has been attributed to their antioxidant activity. For detailed information on carotenoids see Yellow Orange Vegetables in this booklet series. The major antioxidants in peas are vitamin C, carotenoids and various phenolic compounds.

Peas

Getting the best out of peas Freezing, cooking and other processes can have both positive and negative effects upon the nutrients in peas. For example, whilst cooking decreases levels of certain water soluble and heat sensitive compounds like vitamin C and folate, it can increase the bioavailability of carotenoids. Carotenoids are fat soluble which means that they are best absorbed into the body when eaten in a meal where some sort of ‘healthy’ fat or oil is present. Cooking for a short time and adding a little oil is probably the best compromise. Boiled frozen peas rate much more highly in terms of β-carotene than raw peas. It is likely that this results from freezing and boiling processes that break down cell structure, so that compounds that were previously bound to other components are released. This also means they are more easily absorbed by the body during digestion.

Weight Control and Diabetics: For those people who need to watch their weight or are diabetic, peas have a low glycaemic index and give a feeling of satiety. Because they contain complex carbohydrates, protein and fibre, they are absorbed relatively slowly. This means that they do not cause fluctuations in blood glucose and insulin and keep you feeling full for longer.

When selecting peas Look for firm, bright green pods, which are not too full.

Looking after peas Whilst peas will keep for about a week, they taste a lot better when eaten in one to two days. Once picked, the sugars naturally present in the peas are converted to starches, hence the fresher the pea the sweeter it will be. Levels of vitamin C also decline quite rapidly, so should be frozen if not to be eaten promptly. Peas should be stored at 0ºC with a relative humidity 90 - 100%.

Peas and beans both belong to the Fabaceae or Leguminoseae family, along with plants as diverse as alfalfa and gorse!

Snow Peas, Sugar Snap Peas

These are edible pod peas where both the seed and the pod are eaten. Differing varieties exist; technically snow peas are flat wide peas with only miniature immature seeds, their pods have strings on one or both sides of the pods. Sugar snap peas have larger often sweeter seeds and they have no strings. Sometimes they are marketed as ‘mange tout’, which translates into English as ‘eat all’. These peas are very popular because of their crunchiness and sweetness.

What’s good in snow peas and sugar snap peas

Getting the best out of snow peas Like standard peas you are likely to gain the highest nutrient profile when cooked for a short time with a small amount of oil to increase availability of carotenoids.

When selecting snow peas

Snow peas and sugar snap peas contain excellent levels of vitamin C and good levels of pro-vitamin A carotenoids (in the form of β-carotene and α-carotene). They also supply useful amounts of vitamin B1 (thiamine), vitamin B6, iron, folate and both soluble and insoluble fibre.

Look for bright green pods, roughly the same size.

Containing many of the same components as peas, they probably deliver similar benefits in terms of antioxidant activity. Because they are low in calories they are considered nutrient dense.

Looking after snow peas

Snow Peas are in season from October until April with a limited supply in May, June and September. Imported varieties are often available in winter months.

The fresher the better taste and texture. They should be stored at 0ºC with a relative humidity 90 - 100%.

Beans

Green beans are believed to have originated in South America, possibly Peru, and over time spread throughout South and Central America. Like many other vegetables, they were introduced to Europe by Spanish explorers on their return from the Americas around the 16th century. Beans can be roughly divided into three groups: • Edible pod beans – there are many different varieties grown in New Zealand and they include green, flat, French, string, butter, runner, snake, etc • Fresh semi-mature seed beans – broad beans • Seed beans – grown primarily for use as mature, dry beans – kidney, black etc

Green beans: Also known as runner or dwarf beans, they are usually about 10 - 15 cm in length and 1cm in diameter, these pods are rounded. It is not necessary to remove any strings as these pods are quite tender. The complete pod is eaten although you may wish to trim the ends.

French or flat beans: Usually about 15 cm in length, they are a flat pod with slightly ridged sides. Most new cultivars have little or no strings so the complete pod is eaten although you may wish to trim the ends.

Butter beans: Similar in shape to the regular green beans but are very pale yellow / cream colour. The complete pod is eaten although you may wish to trim the ends. Butter bean varieties are sometimes called yellow or wax beans. Snake or chinese beans: These are sometimes known as they are called yard-long beans, asparagus beans or long podded cow peas. These green beans are similar to regular green beans but are very long (about 30 - 50 cm). Supply is limited. They are used traditionally in Asian and Indian cooking.

Beans

What’s good in beans Almost half of the New Zealand population eat beans at least once a week, and hence their nutrients make quite a contribution to the New Zealand diet. The major nutrients in beans are folate, vitamins A (through β-carotene) and C, with thiamine, niacin, calcium, zinc and iron present at low levels. They also contain some fibre and are low in calories. The main phytochemicals in beans are the carotenoids. They contain some α-carotene and β-carotene, and good amounts of lutein and zeaxanthin. Green beans also contain chlorophyll and reasonable amounts of flavonoids quercetin and kaempferol, yellow (or butter) beans contain higher levels of these flavonoids. Other phenolic compounds are also likely to be present but there is limited information on these.

When selecting beans Beans are best when they are young. Look for fresh and tender pods which make a good ‘snapping’ sound when broken. Beans are more plentiful in the summer months.

Looking after beans Store at 7 – 10ºC with a relative humidity of 90 - 98%. Beans are highly perishable and are sensitive to ethylene. Keep separate from ethylene producing fruits and vegetables whenever possible.

Voting in Ancient Rome took place with broad beans. White beans counted ‘for’ and black beans ‘against’. This is probably the origin of the term ‘bean counter’.

Broad beans Broad beans are different from ‘common beans’ as only the seed is eaten; they are more nutritionally aligned to peas. When fully grown only the large and flat seed is eaten and the pod is discarded. The inside of the pod is soft and furry. Sometimes broad beans are called fava beans.

What’s good in broad beans They contain good amounts of many B vitamins, particularly folate, small amounts of pro-vitamin A carotenoids, zinc and iron. Broad beans are an excellent source of protein and are a very good source of soluble and insoluble fibre. Broad beans contain only very small amounts of carotenoids with a little β-carotene, and unlike peas no lutein or zeaxanthin. However they do contain a number of phenolic compounds including flavonols quercetin and myricetin and an additional flavonoid group known as catechins. Broad beans are one of the richest food sources of catechins, flavonoids that are better known through their presence in tea, wine and chocolate. They are also found in lentil sprouts.

Catechins have a high antioxidant activity which includes radical scavenging and metal chelating properties. This is believed to be important in protecting against several chronic diseases including cardiovascular disease and cancer. Broad beans also contain the compound L-dopa, which is used medically in treating Parkinson’s disease. Broad beans and peas have many common nutritional benefits because they are both seeds and hence contain good stores of nutrients to allow the seed to germinate. In addition they contain antioxidants to protect the genetic material contained in the DNA.

When selecting broad beans Broad beans should be slightly plump with a gloss still on the skin, of a good green colour and not too big. To shell the beans quickly run a vegetable peeler down the seam.

Looking after broad beans Broad beans should be stored at 0 - 2ºC.

Sprouted beans and seeds

Once considered hippie or “new age” food, sprouted beans and seeds have matured into mainstream respectability. Now widely available in supermarkets, their range includes many different legumes as well as brassica and onion species and they are now frequently an integral component of salads and sandwiches. Satisfying growing consumer demand for nutritious, convenient and minimally processed foods, sprouted seeds are low calorie and contain useful levels of nutrients. It is likely that they also contain assorted bioactive components

but more research is necessary before these can be fully identified and appreciated. Being young, most sprouts are sweet and tender and provide interesting textures, being crunchy rather than fibrous like older plants.

Germination and sprouting Sprouts start as dry beans and seeds. They are sprouted by first soaking in water, then draining. Once wet, they draw on their stored nutrients and begin to grow. Throughout this process the nutrient profile changes.

What’s good in sprouted beans and seeds

The major nutrients in sprouted beans and seeds are the B group vitamins, particularly thiamin. They also provide small amounts of a range of minerals especially copper and zinc. Some, such as alfalfa and pea shoots, have high water content and thus only have low concentrations of nutrients they supply, but are also low in calories. However, sprouted beans, such as soy and adzuki, contain more dry matter, higher levels of nutrients but more calories. Research information regarding their constituent phytochemicals, however, is scarce.

Meet the team:

Collectively B group vitamins are responsible for the release of energy from food and for the promotion of a healthy nervous system. Specifically, thiamin is a coenzyme in the metabolism of carbohydrates and branched chain amino acids. It is needed for nerve transmission and is involved in the formation of blood cells.

Alfalfa and alfalfa sprout mixtures: Alfalfa is by far the most popular sprout in New Zealand. In Arabic it means ‘father of all foods’. Alfalfa sprouts have a fresh crisp taste and are often combined with other flavours such as radish and onion. Yellowish alfalfa doesn’t mean that it is old, the leaves have not been exposed to much light and the green chlorophyll has not yet developed. If the leaves are green, they’ve probably been under a fluorescent light for more than two days. Alfalfa sprouts are almost always used raw. The main core nutrients are the B vitamins, particularly thiamin. Research shows that consumption may reduce the risk of cancer in a similar way to brassicas by protecting DNA from damage. When combined with onion sprouts these deliver flavonoids, fructans and organosulfur compounds. These have all been found to have many beneficial health effects, including reducing the risk of thrombosis, protecting against cancer and cardiovascular disease and having antibacterial activity. Research shows that consumption may reduce the risk of cancer in a similar way to brassicas by protecting DNA from damage.

What’s good in sprouted beans and seeds

Adzuki sprouts: Sometimes called aduki sprouts. They are small and reddish-brown with short white shoots with no leaves. They have a nutty taste and can be eaten raw and cooked. Use them in salads as you would any nuts. Sprouted adzuki have a lower water content, contain more dry matter and higher levels of nutrients. High levels of phenolic compounds are present, including flavonoids, and are attributed to their strongly coloured maroon seed coats. Because of this high level of phenolic compounds they are a good source of antioxidants. Baby mung sprouts: These are mung bean shoots with only a small white root and they still have an olive green coat on the bean. They are eaten raw and cooked and are often sold in combo packs.

Mung bean sprouts: Sometimes called Chinese mung beans. They should have long white shoots of 3-5 cm with small yellow cotyledons (baby leaves). They can be used cooked or raw.Very often used in stir-fries. Like others in this group, B group vitamins abound in both baby and these mung bean sprouts.They also have moderate levels of phenolic compounds including flavonoids. Lentil sprouts: They are small, flat and blue-grey or light brown coloured seeds with a short shoot. They are crunchy and have a nutty taste. They can be used cooked or raw. Interestingly lentil sprouts supply both tannins and catechins. The catechin levels are similar to those found in red wine and tea. Catechins have a high antioxidant activity which is believed to be important in protecting against cardiovascular disease and cancer.

What’s good in sprouted beans and seeds Broccoli sprouts: Broccoli sprouts have been shown to have very high levels of glucosinolates, the parent compounds of the unique bioacitives responsible for some of broccoli’s anticancer and other healthbenefiting properties. Studies have been across a range of cancers, including bladder, breast, liver, lung, prostate and skin. Research has recently included other health problems including hypertension, cardiovascular disease, joint health, Alzheimer’s disease, stomach and eye health.

Snowpea shoots: Have the characteristic taste of snowpeas and have long white shoots about 5 - 7 cm long, they are used raw in salads and sandwiches.

Levels of glucosinolates in some broccoli sprouts have been reported to be several fold higher than in standard broccoli. However, it must be remembered that sprouts are eaten in much smaller quantities. For more information on brassica vegetables see another booklet in this series ‘ Brassicas’.

Radish sprouts: these have a very distinctive hot and peppery radish flavour. They are often sold mixed with other sprouts, and may be either red or green varieties. Red varieties are likely to be a source of flavonoids, especially anthocyanins.

Broccoli sprouts, whilst looking very similar to alfalfa, have a stronger flavour. They are sometimes sold in mixes with other sprouts e.g red cabbage sprouts.

Blue pea sprouts: they are blue-green peas with a short white sprout. The peas are crunchy with a distinct pea flavour.

What’s good in sprouted beans and seeds

Chick pea sprouts: These are a large white pea with a creamy nutty flavour. Ideal in Mediterranean dishes such as the blended base for humus. Popcorn shoots: these long, thin, white-stemmed, yellow-leaved sprouts have an unmistakeable sweet buttery popcorn taste. Nutritionally it is likely, being sprouted from corn kernels, they will more contain a nutrient profile consistent with corn. Because they are “new foods on the block”, there is no formal research available on them. However, their striking yellow colour is likely to come from high levels of carotenoids, probably lutein and zeaxanthin (major carotenoids in sweetcorn), which have been of particular interest in terms of eye health.

It’s rare to be able to buy the individual “baby” or “just-sprouted” sprouted beans such as adzuki, peas, lentils, baby mung and chickpea. Most of the time they are sold as colourful mixes. Most often they are marketed under the name of “crunchy bean combo”.

When selecting sprouted beans and seeds

Look for fresh, crisp sprouts which are free of moisture. Avoid any with brown or grey discolouration on the shoots.

Looking after sprouted beans and seeds Store at 2 - 5 ºC with a relative humidity of 90 - 95%. Sprouted beans and seeds are nearly always packaged in a special snap-top plastic container. Keep it closed in the fridge so the sprouts don’t dry out.

Correctly stored the sprouts will last: • Alfalfa (& alfalfa mixtures), peas, snow pea, soya bean sprouts: 10 - 14 days. • Adzuki, baby mung, lentils, chick pea: 7 - 10 days. • Chinese mung bean sprouts: 5 - 7 days.

Grown professionally so you can buy with confidence.

As diverse as the group of vegetables that make up this group, are the growing methods used to produce them. Despite developments in technology peas and beans remain seasonal. Sprouted beans and seeds which are all grown in controlled environments are available all year round. Early problems with microbial contamination of sprouted beans and seeds have been resolved. In New Zealand we have an Approved Supplier Programme which provides a traceable, accountable system from crop to customer. This ensures that best practices have been employed in the production, packaging and distribution of your vegetables. By meeting the standards required under the Approved Supplier Programme, approved Suppliers are able to demonstrate to their customers that their products are of a high quality, produced in a sustainable manner, and are safe to eat. In a nutshell, it means you can buy with confidence. The Approved Supplier Programme is supported by all major New Zealand retailers and fresh produce wholesalers. In addition, the Approved Supplier Programme has been successfully benchmarked against international quality assurance programmes, and approved by the New Zealand Food Safety Authority.

Delicious ways to get peas, beans and sprouts into your day.

• Raw beans and sugar snap peas are often so tender you don’t need to cook them.They are great added to salads, platters, sandwiches and or as snacks. Give them the taste test before assuming you have to cook them! • Blanch beans or sugar snap peas by simmering for 2-3 minutes, then cool under cold running water. This retains their colour and fresh texture. Add to any green leafy or potato salad. • Blanched beans make an ideal base for great salad combinations. Try lashings of beans, tossed in a French dressing with any of these combinations: • tomatoes and spring onion, • slices of rock melon, • Adzuki beans and feta, • apple slices and sliced, toasted almonds.

Delicious ways to get peas, beans and sprouts into your day.

• Sprouts are invaluable as an instant salad base all year round. Combine 2 cups (200g) crunchy or chunky combo sprouted beans,1 small thinly sliced onion, 2 Tbsp cider vinegar, 2 tsp brown sugar, ½ tsp mustard powder, 2 Tbsp oil, 1 - 2 cloves crushed garlic, 2 Tbsp finely chopped parsley or spring onions and freshly ground black pepper. Toss gently and serve with leafy greens. For a change add sundried tomatoes and/or feta, olives, or chopped apple…. whatever is in season or in your pantry! • 1-2 cups mixed bean sprouts e.g. snow pea, adzuki, mung bean, lentil, radish added to sliced cabbage makes a simple and tasty coleslaw. • Sprouts are perfect delicious tasting garnishes. Use generously as the finishing touch on everything from nibbles to omelettes. • Try these sandwich fillings… - alfalfa sprouts, crushed pineapple, avocado slices and green pepper. - grated carrot, finely chopped gherkins, adzuki bean sprouts and a few sultanas mixed together with lemon juice and plenty of black pepper - mung sprouts, sliced mushrooms, and baby spinach leaves with a drizzle of soy sauce. • Sprouts are naturals in stir-fries! Add to your favourite stir-fry near the end of cooking for an instant flavour and nutrition boost.

Peas, beans and sprouts - the easy way to help you eat your 5+ A Day the colour way. References: Hedges & Lister. Crop & Food Research Report 1745 No. 1520: Health Attributes of legumes. September 2006. Hedges & Lister. Crop & Food Research Report 1745 No. 1520: Health Attributes of legumes (2) Sprouted beans and seeds. December 2006. These reports may be downloaded from www.vegetables.co.nz. Written with assistance from the New Zealand Institute for Crop & Food Research.

Horticulture New Zealand PO Box 10232 Wellington Ph 64 4 4723795 www.hortnz.co.nz