A plate of bean soup makes a good lunch. Bean soup or baked or boiled beans with succulent vegetables, raw and cooked, give all the nourishment needed in a dinner.
Pea and bean flours can be purchased on the market. These flours can not be made into dough, but they may be used for thickening. They contain more protein than ordinary flour.
Both peas and beans may be roasted, but they are rather difficult to masticate. Roasted peas have a fine flavor. Roasted peanuts are a nutritious food, and may be taken in place of peas or beans.
More legumes and less flesh foods will help to reduce the cost of living. Taken in moderation and well masticated, the legumes are excellent foods.
CHAPTER XIII.
SUCCULENT VEGETABLES.
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Pro- Carbohy- Calories
Water tein Fat drates Ash per lb.
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Asparagus…….. 93.96 1.83 2.55 2.55 .67 …..
Beet…………. 87.5 1.6 .01 8.8 1.10 215
Cabbage………. 90.52 2.39 .37 3.85 1.40 …..
Carrot……….. 88.2 1.1 .4 8.2 1.00 219
Cauliflower…… 90.82 1.62 .79 4.94 .81 …..
Cucumber……… 95.4 .8 .2 3.1 .5 80
Egg plant…….. 92.93 1.15 .31 4.34 .5 …..
Pumpkin………. 93.39 .91 .12 3.93 .67 …..
Lettuce………. 94.17 1.2 .3 2.9 .9 90
Okra…………. 87.41 1.99 .4 6.04 .74 …..
Onion………… 87.6 1.6 .3 9.9 .6 225
Parsnip………. 83.0 1.6 .5 13.5 1.4 300
Radish……….. 91.8 1.3 .3 8.3 1.0 135
Squash……….. 88.3 1.4 .5 9.0 .8 215
Tomato……….. 94.3 .9 .4 3.9 .5 105
Spinach………. 90.6 2.50 .5 3.8 1.7 …..
Kohlrabi……… 87.1 2.6 .2 7.1 1.7 …..
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Lima beans and shelled peas are generally included in this list, though the young lima beans contain about 20 per cent. starch.
Look at the cabbage analysis for kale and Brussels sprouts. They are much alike.
Most of the vegetables contain from one-half of one per cent. to two per cent. of indigestible fibre, which is not listed above.