Legumes are a versatile food group consisting of beans, peas, lentils, and even peanuts. They are extremely healthy, delicious, and easy to prepare. Yet, they are not a major part of the Western diet. Here’s why it’s time for that to change.
Lots of Vitamins
Legumes provide a variety of important vitamins, including B vitamins, fiber, iron, copper, magnesium, manganese, zinc, and phosphorous. They are also quite rich in protein while being low on calories, so they make for a perfectly satisfying meal.
Heart-Healthy
In medical settings, a healthy, plant-based diet rich in legumes was found to lower blood pressure, cholesterol, and risk of type 2 diabetes. High legume consumption was also linked to easier weight management. So even replacing a few meat meals with legumes every week can be good for your body.
Easy to Make
Legumes are very easy to prepare. All you need to do is boil them in a pot with water and whatever spices or vegetables you want and you’ll have a meal that will satisfy you and be delicious to boot. This preparation method is great served over rice. Usually they are made in big batches, so you’ll probably even have leftovers to eat later in the week. You can even freeze the leftovers and throw them in a pot to heat up a month later, and they’ll still be just as yummy.
Very Versatile
If stew isn’t your style, there are countless other ways to prepare legumes. Lentils can be fried up into a patty for a sandwich. Chickpeas can be cooked and blended to make hummus. Peanuts can be blended for peanut butter, and beans can add protein to a burrito or taco. The sky’s the limit when you’re making legumes!
