Legumes are a powerhouse of nutrition, not to mention delicious, budget-friendly, and easy to use. So here’s what you need to know about them, why they’re good for you, and how to use them.
Legume is a broad term that refers to all types of beans and peas from the Fabaceae (or Leguminosae) botanical family. These include chickpeas, butter beans, kidney beans, cannellini beans, lentils, and soybeans (plus many more). They come in a variety of shapes, sizes, and colors. You can buy them canned or cooked, frozen or dried, and even ground into flour or made into milk. In fact, there are nearly 20,000 different species of legumes.
the many benefits of legumes
Legumes can provide nutrients such as B vitamins, iron, and zinc for energy, plus calcium and magnesium for bone and muscle health. They provide one of the best sources of plant protein. Legumes are a source of gut-friendly fiber, including prebiotics, to support a healthy digestive system and phytonutrients (powerful plant compounds). Legumes are also low glycemic index foods.
Research on legumes has linked regularly eating the humble bean to some big health benefits, including a reduced risk of heart disease and some cancers, better weight management, and longer life.
buying and cooking legumes
The way you cook and prepare legumes depends on how you buy them.
Canned: One of the easiest and most cost-effective ways to enjoy legumes is by buying them canned so you have them on hand and ready to go whenever you need them. Simply drain, give them a quick rinse, and they are ready to go!
Frozen: You can buy some varieties of legumes frozen and ready to cook, such as peas and edamame.
Dried: Dried black beans, chickpeas, kidney beans, navy beans, and pinto beans are among those that you will need to soak before you cook them. It helps them cook faster and more evenly and helps our bodies digest them. However, not all dried legumes need to be soaked in advance. For instance, split peas and lentils do fine without soaking.
Ready-made: You can buy a variety of tasty, ready-made legume dishes in your local supermarket, including hummus, baked beans, tofu, and ready-made veggie burgers.
eat legumes often!
Try to include a 3- to 4-ounce serving of legumes at least two to three times per week. But you don’t need to stop there. If you’re already enjoying legumes, try including them in even more meals to make the most of their health benefits. A serving could be 1 cup of cooked kidney beans, a half can of drained chickpeas, or about half of a 16-ounce block of tofu.
Article courtesy of Sanitarium Health Food Company. For more information and heart-healthy recipes, visit sanitarium.com.au.
