How to Eat Legumes

Lentils, beans and peanuts are all legumes. They grown on vines or bushes and are available fresh, frozen, canned and dried. Legumes are not just low in fat, they are also high in protein, vitamins, minerals and fiber and therefore easy to incorporate into a healthy diet. There are many different ways to get your daily dose of this super food.

Instructions

• 1

  Top any salad with canned beans for added protein and fiber. Canned beans are pre-cooked and should be drained and rinsed before eaten. Heat them up if desired, in some water or tomato sauce.

• 2

  Soak dry beans and peas in water for 24 hours to plump them up. Incorporate them into soups, casseroles and stews.

• 3

  Drink soy milk, which is made from soy beans, or pour it over cereal instead of regular milk.

• 4

  Replace meat with tempeh. Tempeh is made from fermented soybeans and is a staple in many vegetarian dishes. Soybeans are a complete source of protein because they have amino acids just like meat.

• 5

  Mix beans, cheese and salsa in a microwave save bowl. Microwave the mixture until the cheese melts and use it as a dip for chips.

• 6

  Blend cooked chickpeas with 2 tbsp. of lemon juice, 1 tbsp. of olive oil and 2 tbsp. of plain yogurt in a food processor until a thick mixture forms. Transfer the mixture to a bowl and add a pinch of dried thyme, oregano and basil and 1 clove of crushed garlic. Add salt to taste and spread the hummus on sandwiches. Hummus can replace mayonnaise and can also be used as a dip.

• 7

  Eat edamame or soy nuts as a healthy snack in between meals instead of unhealthy options such as potato chips or sweets.