Legumes -- a class of vegetables including beans, peas, and lentils -- are terrific to include in the diet. They are rich in and fiber and chock full of vitamins and minerals, including folate, manganese, iron, potassium, magnesium, and copper. They are also economical and easy to store, and can be used in many dishes.
A terrific substitute for meat, legumes offer a nutrient-dense plant protein that is much lower in saturated fat and a good source of fiber and phytochemicals. No wonder they have been linked to lower rates of heart disease, diabetes, certain cancers, and lower body weights.
Even if you are a meat lover, I would still suggest incorporating legumes into your diet.
(Note: Legumes are not fattening when consumed in place of high fat-meat! I stress this because as a clinician, I have had many clients afraid to eat legumes for fear of gaining weight.)
Here are six winners that I love and recommend. They can be incorporated into a salad dish or in a soup.
- Lentils offer the added benefit of being a significant source of iron, in addition to the benefits from the soluble fiber, protein, and complex carbohydrates that all legumes offer. Lentils are also high in the B-vitamin biotin, which aids in the body's metabolism and growth.
- Kidney Beans are a chock full of fiber, protein, vitamins and minerals, including potassium and the B-vitamins folate and thiamin.
- Green Peas offer a significant source of fiber and protein. They also contain lutein and zeaxanthin, compounds that are essential for good eye health and have been suggested to lower rates of cataracts. Peas also pack vitamin K, which helps with bone health and blood clotting.
- Chickpeas are a great option for plant protein and their fiber, they also contain magnesium, manganese, iron, and folate. Hummus, which is made from chickpeas, is delicious with crackers or veggies as an afternoon snack.
- Black beans, like other legumes, are high in fiber and protein and offer a great alternative to the saturated fat found in meat. What set black beans apart, however, are their at least eight different flavonoids, called anthocyanins, which serve as cancer-combating antioxidants in the body.
- Peanuts are rich in heart-healthy unsaturated fat and contain protein, fiber, vitamins and minerals, as well as antioxidants. It is no surprise that regular consumption of peanuts has been associated with lower risk for coronary heart disease in people who eat them in place of other high-fat foods.
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I like mine smothered in sauteed onions.
Peanuts, almonds, cashews, walnuts, etc.... are a regular for us.
Or you can make a basic black bean, corn, and brown rice side dish. The yellow from the corn, red from the tomato, and green from the bell peppers will off-set the black of the beans. I like a nice hot serving of this with a piece of grilled fish.
A big shout-out to modern pressure cookers! They're safe to use, and reduce bean cooking times by two-thirds. Get the best pressure cooker you can afford, and it'll last forever. (The rubber gasket may need replacing once in a great while, but they're not expensive.)
I would advise any PC novice to pick up a good pressure cooker cookbook before taking the PC plunge. Lorna Sass's books have never let me down, but Amazon carries a nice assortment of enthusiastically reviewed PC cookbooks for vegetarians and omnivores alike.
That said, not all meat is fatty, all legumes are fatty or starchy.
You can promote your vegangelical point of view and still be truthful. Don't be condescending AND factually incorrect. It makes you look very bad.
The only possible correction to any of my statements this site supports is the eating of complimentary proteins can be done within a day instead of at the same time.
Eco-Eating at www.brook.com/veg
i love lentils and chickpeas myself. i just thought i should ad that.