Legumes + Pulses = Healthy Choices

Want to save money, eat healthier and be more eco-friendly? Your heart and your waistline will have you wondering what took so long to discover legumes.

The terms legumes, pulses, and beans are sometimes used interchangeably. Legumes technically refer to the entire plant (including the leaves, stems, and pods) while a pulse is an edible seed (such as beans, peas, or lentils). Despite their many health benefits, legumes are often overlooked.

Legumes are also an economical and environmentally friendly food choice. They require significantly less water and land compared to animal protein.

With a little creativity and knowledge, legumes can be a delicious and nutritious addition to your diet.

Colourful World of Legumes

Legumes are a family of vegetables that includes beans, lentils, and peas, among others. Examples of legumes include:

• Chickpeas, also known as Garbanzo beans, are medium-sized, round, beige beans with a creamy texture. They can be used in a variety of dishes, including hummus, curries, and salads.
• Red Kidney Beans are kidney-shaped, medium-sized beans that are dark red in color. These beans are a good source of protein, fiber, and iron and are often used in chili, soups, and stews.
• Black Beans are oval, medium-sized beans with a dark exterior and white flesh. They are high in protein, fiber, and antioxidants and are often used in soups, salads, and rice dishes.
• Black-Eyed Peas are cream-colored oval beans with a black dot. They are a good source of protein, fiber, and vitamins and are often served with rice.
• Lentils are tiny, thin disk-shaped seeds that range in color from green to brown or red, orange, and yellow. After cooking, green and brown lentils retain their form, but red, orange, and yellow lentils dissolve. Salads, soups, curry meals, dips, and side dishes benefit from all lentils.
• Navy Beans also known as Canadian white beans, are small, white oval beans that are used in baked beans, soups, and stews.
• Split Peas are little, round peas that have been split in half. These peas come in green, yellow, and orange varieties. These peas become quite mushy when cooked, making them ideal for soups or curry meals.

PRO Tip: How to Incorporate Legumes into Meals

Tip #1 Add Legumes to Salads

Legumes are an ideal addition to salads, providing nutrition and keeping you fuller longer.

Tip #2 Include Legumes in Soups and Stews

Legumes provide protein and fiber to help thicken the broth in soups and stews.

Tip #3 Make a Bean Dip

Beans can be mashed and turned into a delicious dip. Some popular bean dips include hummus and black bean dip.

Tip #4 Add Lentils to Pasta Dishes

Lentils can be used as a meat substitute in pasta dishes, providing a rich source of protein.

Tip #5 Try a Bean Burger

Beans can be mashed and formed into a patty to create a delicious vegetarian or vegan burger.

Tip #6 Use Chickpeas in Curries

Chickpeas are a popular ingredient in curries. Serve hot with your favourite seasoning.

Tip #7 Make a Lentil Soup

Lentil soup is a delicious and healthy dish that is easy to make. Simply sauté some onions and garlic, add your favorite lentils, and some vegetable broth or water. Let it simmer until the lentils are tender, and then enjoy!

Tip #8 Snack on Roasted Chickpeas

Roasted chickpeas are a delicious and healthy snack. Simply roast your chickpeas in the oven with some seasonings.

Final Word on Legumes

Legumes are vital for a well-balanced diet, therefore include them in your meals. They're highly adaptable, affordable, healthy, and are an excellent meat alternative.

At ACE Nutrition, we make personalized recommendations for how to incorporate legumes into your diet. Our team provides support and motivation to help you stay on track and achieve your health goals. Let’s discuss your requirements over a call.