8 types of healthy beans for legume lovers
A culinary journey into the world of healthy beans! Legumes are the heroes of the culinary world. Beans are packed with nutrients, including fiber and plant protein, that keep us full and satisfied, not to mention their abundance of important micronutrients like iron, magnesium and folate. These versatile and inexpensive ingredients can be used in a variety of dishes, from stews and casseroles to creamy soups and dips. To spice up your diet, familiarize yourself with the following healthy beans.
1. chickpeas
These legumes are more than just a delicious ingredient for hummus. Chickpeas are very versatile. Whether in a salad or as a crunchy snack, chickpeas are the perfect ingredient to spice up meals.
2. white beans
These legumes are incredibly versatile and are great in soups and chili. Try something different, too, like meatballs made with white beans and mushrooms or hummus made with white beans and roasted red peppers. If you want to include legumes in your diet, stick to an amount of about 100 g, because too much, too quickly, can cause discomfort in people who are not used to eating a lot of fiber or beans.
3. black beans
Buying and preparing dried black beans is not always easy. The traditional preparation method is to soak them overnight, but rinsing and cooking them is just as effective. Black beans are the perfect ingredient for high-fiber salads or chicken burritos and are great for dressing up salads.
4. red kidney beans
Since all beans are incredibly healthy, kidney beans should be at the top of the list. These beans are rich in phytochemicals and are great for turkey or vegetarian chili recipes. Use canned or pre-cooked kidney beans in slow cooker dishes, as they need to be cooked before eating.
5. lentils
If protein is important in your diet, you should choose lentils as your legume. These small legumes have a high nutritional value and often contain slightly more protein than beans. Lentils are great for a variety of dishes, from rainbow lentil bowls to lentil lime salads, and they're easy to prepare because they don't need to be soaked like other beans.
6. soybeans
Soybeans are a complete protein that contains all nine essential amino acids. Try edamame with cherry tomatoes and Parmesan cheese for a nutritious snack or mix shelled edamame with salads. Roast soybeans for a crunchy snack or mix them with a little oil and salt for a variation on traditional hummus.
7. pinto beans
These legumes are the perfect ingredient for a classic chili, but can also be used in a variety of dishes, from homemade refried beans to quick salads for lunches. Canned pinto beans are an excellent source of protein and fiber.
8. split peas
You've probably walked past this mysterious legume many times in the supermarket, but now is the time to finally discover them and add them to your cart. Green and yellow split peas, often used to make pea protein powder, are an excellent source of plant-based protein.
More information
Always consult your healthcare provider to ensure that the information displayed on this page applies to your personal circumstances.
