A beginners guide to legumes. What they are, why we love them and how to eat them on the regular.

If you haven’t checked it out already, January has been dedicated to talking all about plant-based kitchen staples, including a How to: Guide to Nut Milk and How to: Guide to Greens. Let’s get started learning about legumes, another must have food group for a plant-centered diet.

Legumes, Pulses, Beans…

Legumes are plants that bear seeds, pods and other edible pieces inside their shells. Legumes are beautiful plant-based gems rich in protein, fiber and excellent sources of vitamins and minerals. They are easily accessible and a low cost pantry staple.

Pulses are edible seed parts of the legume plant. Pulses can fall into 11 categories, most notably: dry beans, dry broad beans, dry peas, chickpeas, cow peas, pigeon peas and lentils.

Types of Legumes

There are many different types of legumes. Today I’m sharing a little bit on some of my favorites.

Aduki: smaller red beans, they are tender, originating from China and are commonly used in red bean paste, a sweet paste incorporated into Asian desserts.

Great Northern: these beans are perfect for traditional baked beans recipe or this plant-based version, Molasses Baked Beans, recipe to come!

Cannellini: pale creamy white kidney beans, often added into Italian soups and salads. These white beans are rich in potassium, thiamine, flavonoids and phytonutrients for heart, cognition and cancer protective benefits.

Lentil: split lentils, French green lentils, black beluga lentils. Lentils come in different sizes and colors. They cook up quickly are excellent in soup or in dahl, like my favorite Beetroot Lentil Dahl recipe.

Navy: small white beans that contain a compound called phosphatidylserine (found in white beans and soy beans), a type of fat called phospholipid. Phosphatidylserine has been researched for its positive improvements on thinking skills and memory.

Pinto: small pinkish beans with a creamy texture, they have red- brown splotches that disappear when cooked. Pinto beans are excellent for mashing and usually the bean of choice for refried beans.

Garbanzo: can be made savory or sweet, can be used to make bean meal (flour) for desserts and sweet hummus.

Kidney: named for their shape that resembles our vital organ. Kidney beans have a thick outer shell, and can be white or red.

Lima: often called butter beans, typically green, large and have a potato like consistency.

Fava: bright green beans, grow in spring-time and their season is super short. Fresh beans have a neutral flavor creamy texture while dried texture resembles a chickpea.

Soybeans: full of antioxidant rich compounds, and can be enjoyed whole, just as you would other legumes. On the topic of soy we need to acknowledge the difference between nutritious whole soy beans versus soybean derivatives often used in processed soy foods.

Black Beans: Anthocyanin is the antioxidant that gives the beans their deep pigment. Black beans also contain the flavonoids quercetin and saponins, known for their heart protective benefits.

Peanuts: technically a legume since they grow below ground unlike nuts, which grow on trees and shrubs. Peanuts are delicious crushed on salads, ground into nut butter dolloped on oats, sweet potatoes, in smoothies or with a crunchy sweet apple.

Why Legumes?

Legumes are a nutrition powerhouse! Offering excellent diverse nutrient profiles full of protein, fibrous carbohydrates and essential nutrients. Legumes are rich in soluble fiber, a macronutrient associated with improved blood sugar control and blood cholesterol to aid in preventing cardiovascular disease. Legumes are a superb source of plant protein, iron, B- vitamins, potassium, magnesium and folate. Bonus, they are a super convenient and affordable plant-based protein.

Especially for those that are limited or avoiding animal-based proteins altogether, the idea of “complete protein” pops up. Here’s how it goes, proteins are created from 20 unique amino acids, nine of these amino acids cannot be produced by the body. Hence are “essential” because they must come from external sources, the food we eat. Plant proteins individually may lack some of these essential amino acids, however, when we combine different plant sources of proteins we are able to ingest all of the essential amino acids. Combine legumes with nuts, seeds and whole grains throughout the day to consume a variety of amino acids.

How to Prepare and Cook Legumes

Legumes vary in cook time since each individual legume has different physical and chemical properties. Some require soaking, while lentils are rinse and ready to use. Beans can be dried, canned, frozen or fresh. When selecting beans choose organic, low salt content and BPA free cans.

If you are soaking dried beans be sure to discard the soaking water and if using canned beans RINSE well under cold water until all of the bubbles disappear. Boosting your indigestible fiber intake is excellent for the health of our digestion but for some this could mean gas and bloating. Eating beans more frequently will reduce some of those side effects.

How to Enjoy Legumes:

Molasses Baked beans

Full Loaded Salad

Escarole & White Bean Soup

Beetroot Lentil Daal

Spicy Black Bean Tacos

Bean Stews

Desserts

Get started with legumes! Do you have a favorite type or way to prepare legumes? Share with me in the comment section below. For those new to legumes, I challenge you to choose 2-3 types of legumes to include in soups, tacos, dips, you name it, throughout the coming week. Show me your creations with #sidebarnutrition or DM me @sidebarnutrition.

With Love,

J