Legumes: Nutritional Stars

Legumes are plants that bear fruits in the form of a pod, inside of which seeds are found. Their mature, dried seeds are largely consumed worldwide. Legumes were one of the first crops to be cultivated by man. They are still important in many modern cultures because they can be stored easily and have great nutritional value. According to the USDA’s food pyramid, legumes are part of the vegetable group. However, because of their high protein content, they are also considered part of the protein group. Dried beans, split-peas, lentils, chickpeas, and soybeans are found in this unique subgroup. Even though peanuts are technically legumes, they are included in the nuts and seeds subgroup because nutritionally, peanuts are more similar to nuts than they are to beans and peas.

Legumes have an exceptional nutritional profile. They are rich in dietary fiber and B vitamins, good sources of iron and zinc, naturally low in fat and are cholesterol-free. Legumes also provide high amounts of protein. For instance, the ones with the lowest protein content, such as lima beans and chickpeas, provide about three times more protein than rice. However, most dried beans and peas are incomplete protein sources, meaning that they lack one or more of the essential amino acids[1]. That’s why it is important to combine different sources of plant protein, such as pairing legumes with grains. This strategy can close dietary gaps by supplying the missing amino acids. The only plant food that is considered a complete source of protein is soybeans.

Including dried beans and peas into your diet are not that hard. These are versatile vegetables that can be included in virtually any meal or snack. Check out the following suggestions to make legumes the new star of your diet.

• Canned beans are easy to incorporate in many dishes; their best feature is that they are ready-to-use. All you need to do is rinse them to reduce sodium content, and then you are ready to go. You can add beans to salads, pasta dishes, tacos, salsa, or even use them as a pizza topping.
• Dried beans take longer to cook, but you can pre-soak them overnight to speed up the process. However, my favorite way to prepare dry beans is by using a pressure cooker. It cooks things a lot faster, and it is a great way to prepare stews, chilies, and soups. I love this method because you can put in all the ingredients at once without needing to keep checking the pot. Just set your timer and wait. For the ones who are afraid of the pressure cooker, this video might help.
• Beans can be included in any meal or snack. You could eat beans and cheese quesadilla for breakfast, hummus with pita chips for a snack, pasta salad with beans for lunch, and rice and beans for dinner. All you need is a bit of creativity.
• You can also explore soybean products such as tofu, soy milk, soy burgers, and soy nuts, among others. There are also many products on the market that are made of soy flour, such as pastas, breads, and cookies. You just have to read food labels.
• Beans can even be used to improve the nutritional profile of your favorite dessert. Beans can provide dietary fiber and protein to otherwise empty calories. Check out this recipe for black bean brownies.

References

Aykroyd, W., et al. Legumes in Human Nutrition. Food & Agriculture Org. 1982.

“Beans and Peas are Unique Foods.” Available at http://www.choosemyplate.gov/foodgroups/vegetables_beanspeas.html. Oct. 2011.

Boyle, M. and Long, S. Personal Nutrition. Belmont, CA: Wadsworth Cengage Learning. 2010.