An array of fl avours, textures and ways to serve these vegetables typify the peas, beans and sprout group.They consistently deliver great taste and a signifi cant 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.

PEAS, BEANS AND SPROUTSliving proof that good things come in small packages

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

Delivering great taste

spod, 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 fi bre.

and signifi cant nutrients

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 isofl avones 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 fl avour 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 peasPeas are an excellent source of vitamin C, vitamin B1 (thiamine) and folate as well as vitamins B6, B3 (niacin), B2 (ribofl avin), 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 fi bre 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 fi bre. Both these types of fi bre protect the bowel but there is also evidence that soluble fi bre benefi ts the cardiovascular system by lowering cholesterol and blood pressure.

Both peas and broad beans have small but signifi cant levels of isofl avones, linked to reducing hormone related cancers and menopausal problems; and saponins, which is thought to lower cholesterol as well as have anti-infl ammatory, antibacterial and antifungal properties.

Peas

The major phytochemicals in peas are the carotenoids, including lutein, zeaxanthin and β-carotene, plus chlorophyll, phenolic compounds, including some fl avonoids as well as phenolic acids. Other vegetables, notably carrot, pumpkin and spinach are richer sources of carotenoids, but peas still contain signifi cant 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.

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

Peas Getting the best out of peasFreezing, 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.

When selecting peasLook for fi rm, bright green pods, which are not too full.

Looking after peasWhilst 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%.

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

Peas and beans both belong to the Fabaceae or Leguminoseae family, along Peas and beans both belong to the Fabaceae or Leguminoseae family, along with plants as diverse as alfalfa and gorse!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 fl at 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 peasSnow 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 fi bre.

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

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

When selecting snow peasLook for bright green pods, roughly the same size.

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.

Looking after snow peasThe 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, fl at, 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 fl at beans: Usually about 15 cm

in length, they are a fl at 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 beansAlmost 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 fi bre 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 fl avonoids quercetin and kaempferol, yellow (or butter) beans contain higher levels of these fl avonoids. Other phenolic compounds are also likely to be present but there is limited information on these.

When selecting beansBeans 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 beansStore 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.

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 fl at 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 beansThey 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 fi bre.

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 fl avonols quercetin and myricetin and an additional fl avonoid group known as catechins.

Broad beans are one of the richest food sources of catechins, fl avonoids 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 benefi ts 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 beansBroad 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 beansBroad beans should be stored at 0 - 2ºC.

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

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 identifi ed and appreciated.

Being young, most sprouts are sweet and tender and provide interesting textures, being crunchy rather than fi brous like older plants.

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

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 fl avours 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 fl uorescent 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 fl avonoids, fructans and organosulfur compounds. These have all been found to have many benefi cial 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.

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

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 fl avonoids, 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 fl avonoids.

Lentil sprouts: They are small, fl at 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 health-

benefi ting 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.

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’.

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

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.

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

distinct pea fl avour.

Radish sprouts: these have a very distinctive hot and peppery radish fl avour. 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 fl avonoids, especially anthocyanins.

What’s good in sprouted beans and seeds

Chick pea sprouts: These are a large white pea with a creamy nutty fl avour. 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 profi le 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 It’s rare to be able to buy the individual “baby” or “just-sprouted” individual “baby” or “just-sprouted” sprouted beans such as adzuki, sprouted beans such as adzuki, peas, lentils, baby mung and peas, lentils, baby mung and chickpea. Most of the time they chickpea. Most of the time they are sold as colourful mixes. Most are sold as colourful mixes. Most often they are marketed under the often they are marketed under the name of “crunchy bean combo”.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 seedsStore 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 confi dence.

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 confi dence.

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.

• 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 fi nely 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 fi nishing touch on everything from nibbles to omelettes.

• Try these sandwich fi llings…- alfalfa sprouts, crushed pineapple, avocado slices and green pepper.- grated carrot, fi nely 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 fl avour and nutrition boost.

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

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 ZealandHorticulture New ZealandPO Box 10232 Wellington Ph 64 4 4723795PO Box 10232 Wellington Ph 64 4 4723795www.hortnz.co.nz www.hortnz.co.nz

Peas, beans and sprouts - the easy way to help you eat your 5+ A Day the colour way.