When our nutrition experts here at Healthline talk, we listen. And they say we should be eating more legumes.
Here’s why these goodies are good for you — and why it’s time to stock up.
First, legumes are a family of nutrient-dense plants that include:
- lentils
- beans
- chickpeas
- peas
- soybeans
They’re rich in many nutrients, including potassium, iron, and magnesium. One cup of cooked black beans contains 120 milligrams of magnesium (30 percent of the recommended daily intake).
Legumes are also very affordable and can be bought in bulk. Here are 8 of our favorite recipes with lentils and legumes!
This vegan breakfast is packed with black beans, tasty veggies, peppers, and healthy fat. It can be made in 30 minutes and contains a whopping 22 grams of fiber per serving. It also has 15 grams of protein, which will help keep you satiated throughout the morning.
This hearty soup recipe features spinach and onions in addition to canned tomatoes, orzo, and white beans.
This stew simmers earthy pumpkin, hearty chickpeas, and a medley of vegetables to create a comforting dish. It is low in calories, sodium, and saturated fat while providing 16 grams of fiber per serving.
This vegan soup is low in calories and high in fiber. It’s made with coconut oil, coconut milk, and vegetable broth. Roasted chickpeas are featured as a side. To make your own roasted chickpeas, drain and rinse an 8-oz can of chickpeas. Season with salt, pepper, garlic powder, cumin, olive oil, and juice from one lemon. Bake at 375°F (190°C) for 40 minutes or until chickpeas are crunchy.
With nearly 5 grams of fiber and 7 grams of protein per serving, this snack can be a filling alternative when you’re craving chips or other salty foods. It can be made in under 30 minutes, so it’s quick!
If you’re looking for a high protein, high fiber vegan recipe, this dish is a great choice. The pasta is enriched with protein from lentils and cashews blended into a creamy sauce.
This recipe contains 22.39 grams of fiber while remaining low in saturated fat, sugar, and sodium. Smoked paprika, dark chocolate, and cinnamon make a tasty mole sauce.
This dairy-free recipe is anti-inflammatory and includes a lentil salad alongside baked trout. It’s complemented by arugula and walnuts. Each serving is 44.7 grams of protein and 10.5 grams of fiber.
Since legumes are rich in fiber and have a low glycemic index (GI), they may lower cholesterol, improve blood sugar regulation/management, and decrease heart disease risk.
Try incorporating them into your meals as a side dish or even as a snack!