Legumes (pronounced leh-gyoomz) are basically tiny nutrient superstars. Back when I was studying nutrition, everyone raved about them, and they’ve been a staple in my vegetarian diet ever since. So, here’s the scoop. Legumes are plants in the Fabaceae family, and they come in all shapes and sizes. The most common members of Team Legume?
Beans (think black beans, kidney beans, soybeans, and butter beans) Peas (snap, snow, or just your basic green peas) Chickpeas (hummus, anyone?) Lentils (perfect for soups and stews) Peanuts (yep, peanuts are actually legumes! Mind = blown.)
Legume health benefits
In addition to being deliciously versatile in any plant-based diet, these little guys are a nutritionist’s dream. One serving (about half a cup) packs in 9 grams of protein and 9 grams of fiber—plus they’re fat-free and full of vitamins! (Talk about dreamy.)
Dried vs Canned
Is dried or canned the way to go? The answer is… It depends! Dried legumes tend to be more budget-friendly, while canned legumes are the clear winner for quickness and convenience (and both pack the same nutritional punch). Needless to say, legumes are a must-have in any plant-based diet and a favorite around the world. From Mediterranean mezze to Mexican dips and side dishes, you’ll find them in almost every cuisine.
Flavor-Packed Legume Recipes
If you’re looking for easy ways to incorporate legumes into your diet, I’ve rounded up 19 nutritious, flavor-packed legume recipes for you to try. These healthy creations will make you a legume-lover in no time!
