What's in the legumes family?
Legumes are any plants from the Fabaceae (or Leguminosae) family that produce pods with seeds inside. As a food category, legumes include beans, lentils, peas, chickpeas, soybeans, and even peanuts. According to guidelines from the Harvard T.H. Chan School of Public Health and others, legumes are a foundational part of healthy diets. They're high in plant-based protein, complex carbohydrates, and dietary fiber; while low in fat and are cholesterol-free. They're rich in iron, potassium, folate, zinc, magnesium, and B vitamins.
Beans and Legumes to Try!
There are many varieties of beans and legumes, many grown locally. Here's some of the most commonly found to try,
Black-eyed Peas
Crowder Peas
Purple Hull Peas
Field Peas
Lima beans
Edamame
Soybeans
Fava beans
Mung beans
Black beans
Kidney beans
Red beans
Pinto beans
Navy beans
Great Northern beans
Cannellini beans
Garbanzo beans (Chickpeas)
Green lentils
Brown lentils
Red lentils
Yellow lentils
Black lentils
Creative Ways to Add Beans to Your Plate!
Here's some fun ways to sneak more beans and legumes into everyday living,
- Add beans to chili, soups, stews, curries and casseroles.
- Sub half your burger meat with cooked lentils or go all the way with a bean burger.
- Blend beans into sauces, dressings, and dips.
- Use black beans to make 'secretly delicious' brownies and chickpeas to make blondies.
- Use black beans to make a chocolate dip.
- Dip veggies in hummus for burst of flavor or replace condiments like may with hummus in wraps and sandwiches.
- Try replacing white pastas with bean and lentil pastas for a boost of protein.