How to Eat More Legumes

Legumes

( → ) Lentils, chickpeas, black beans, peas

Nutritional Benefits

These tiny pulses are nutrient-dense gems loaded with protein, fiber, iron, and folate. They’re also low in fat and can regulate blood sugar.

Lentils are a good source of plant-based iron, and when paired with vitamin C–rich veggies like bell peppers or broccoli, they can significantly enhance the absorption of this essential nutrient.

“If someone is mostly plant-based, they really should include some legumes in their diet to meet their protein needs,” advises Ward. She recommends soaking legumes overnight before cooking to make them easier to digest.

“The best way to cook them is to use a pressure cooker,” Ward adds. “This will remove the lectins that can be an issue for some.”

Taste

Legumes have a mild, earthy flavor that pairs well with many spices and seasonings, such as cumin, garlic, paprika, and turmeric.

Cooking Tips

• Add cooked lentils to salads and soups.
• Blend chickpeas into homemade hummus. Try these three recipes.
• Use black beans in tacos and burritos, like with these Black Bean and Roasted Poblano Tacos.
• Add peas to pasta dishes.
• Enjoy your favorite legume as a simple side dish with butter and herbs. Black beans, adzuki beans, and other smaller legumes are often easier to digest.

(Lentils are nutritious, versatile, delicious and easy to prepare. Learn more at “How to Cook With Lentils: Recipes, Techniques, and More.”)