Let’s celebrate legumes, some of the most underrated plant-based foods on the planet. For such a humble cooking ingredient, legumes - or pulses as they’re also known - boast an impressive nutritional profile.
1- Legumes are a great source of protein, low in fat, high in dietary and soluble fiber, and packed with important vitamins and minerals including calcium, potassium, zinc, B vitamins, folate and antioxidants.
2- Legumes are a carbohydrate with a low glycaemic index (GI), which means they are broken down more slowly, so you feel fuller for longer.
3- They’re not only healthy and nutritious but inexpensive to buy, which makes them a popular staple in many cultures and cuisines.
4- The legume family consists of plants that produce a pod with seeds inside and include lentils, peas, chickpeas, beans, soybeans and, interestingly enough, peanuts.
Legumes typically come dried, canned or frozen. Incredibly versatile and vegetarian friendly, you can add legumes to a vast range of dishes.
Fava Beans: earthy fava beans are a great source of vitamins A, B1 and B2. Use them to bring flavor and texture to delicious dishes, such as Fava Bean and Goat Cheese Dip.
Peas: low in fat, low in carbs, low in calories, and low in sugar. What’s not to love about peas? Try adding to a wonderfully creamy Risotto with Spinach and Peas.
Lentils: come in many shapes and sizes including red, brown and black to name a few! A warming bowl of filling Lentil Mushroom Stroganoff makes a tasty weeknight meal and is a great source of vegetarian protein.
Chickpeas: high in fiber and folate. Low in calories, chickpeas can be used in curry and pasta dishes, dips, soups, salads, pies and even Soy-Free Tofu.
Kidney Beans: the staple ingredient in a cheering bowl of Vegetarian chili, the juicy kidney bean helps reduce the rise in blood sugar that can happen after a meal.
Pinto beans: these legumes can be eaten either whole or mashed and bring a tasty twist to lots of different cuisines such as Huevos Rancheros.
