Legumes are a type of vegetable like beans and peas. There are many kinds of legumes worldwide but today we'll learn about the most popular ones. They differ in taste, smell, and texture. Some kinds can be eaten raw, while others come canned or frozen for easy cooking.
Most popular types of legumes:
- Chickpeas.
- Peanuts.
- Black beans.
- Green peas.
- Red kidney beans.
- Black-eyed beans.
- Pinto beans.
- Soybeans.
- Lentils
The nutritional values of legumes depend on their type and how they are cooked. For example, 100 grams of black beans contain:
- 120 calories.
- 7.6 grams of protein.
- 20 grams of carbohydrates.
- 0.5 of fat.
- 7.5 of fiber.
- 1.8 of iron.
- 24 milligrams of calcium.
- 60 grams of magnesium.
Legumes full of health benefits with very low fat, no cholesterol, and half a cup of black beans equals a cup of milk in calcium amount, plus they're packed with:
- Lysine, an essential amino acid.
- A type of antioxidant called polyphenol.
- Starch, which improves digestion because it contains a large amount of fiber.
Health benefits of legumes
Legumes have many health benefits, like:
- Protection from type 2 diabetes.
- Improves blood sugar levels.
- Reduces blood pressure and cholesterol.
- Helps maintain a healthy weight.
- Lowers the risk of heart diseases.
Antinutrients in legumes
Legumes contain some compounds called antinutrients that stop the body from absorbing many nutrients. We can avoid this by eating less of the foods we eat with legumes and eating vegetables and fruits to give your body vitamins and minerals. For example:
- Lectin: Reduces absorption of iron, calcium, phosphorus, and zinc.
- Phytic acid: Reduces absorption of zinc, magnesium, and zinc.
- Tannins: Reduce absorption of iron.
Preparing and storing legumes
Legumes have a type of carb called (GOS) that causes gas. You can get rid of it by soaking and rinsing dry beans before cooking. Rinse canned legumes too. If you're adding them to your diet for the first time, start with small amounts so your body can get used to the high fiber.
Lectin in raw and uncooked legumes can upset you. It may cause nausea, diarrhea, and bloating. This happens because lectin is in the outer skin of legumes. You can remove it by cooking at high heat or soaking in water for many hours. Dry legumes like lentils and peas need long soaking to be ready for cooking, then cook for about 45 minutes.
Tips for adding legumes to your diet
Here are some tips to mix legumes into your diet:
- Add black beans to your egg omelet.
- Put cooked lentils into a green salad.
- Add chickpeas to a Greek salad to boost protein and fiber.
- Mix cooked lentils, bell pepper, and chopped red onion with vinegar sauce, plus parsley and cilantro.
- Make veggie and bean soup with chicken instead of pasta.
- Use hummus as a cheese substitute with bread.
- Add chickpeas to quinoa, barley, and brown rice salad.
- Add black beans to taco sandwiches.
Egyptian lentil recipe
Ingredients
- One tablespoon of olive oil.
- One big onion.
- Quarter kilo of grated and finely chopped carrot.
- 120 grams of lentils.
- One liter of vegetable broth.
- A pinch of red pepper.
- A little chopped coriander.
Preparation method
Heat the oil in a big pot, add the onion and carrot and cook for 5 minutes stirring. Add the broth, carrot, and lentils to the pot and leave it on low heat for 25 minutes. Blend this soup, add salt and pepper, and serve with a pinch of pepper, salt, and coriander.
Legumes are one of the best nutrients you can add to your diet. They are a good plant-based protein alternative. Remember that Fitness Garage publishes articles, diets for vegetarians, and lots of health tips. Check out the Facebook page, and see the results of Fitness Garage members with trainers and nutrition specialists.
