Legumes

Fun fact - peanuts, unlike almonds, walnuts and other nuts, do not grow on trees. They’re technically a legume as they grow in the ground. Legumes (chickpeas, beans, lentils, peas) help you feel fuller for longer, manage cholesterol, control blood sugar levels and improve bowel health. Higher intakes have been linked to improved weight management and reduced risk of heart disease, diabetes, and some cancers.

Adding legumes to meals boosts the protein content as well as fibre and nutrients such as B vitamins, iron, zinc, calcium and magnesium. They are also a good source of antioxidants and low in saturated fat.

Legumes come in a variety of shapes, sizes and colours and can be consumed in different forms including split, ground into flours, dried, canned, cooked or frozen.

Legumes are not just for vegetarians! Being inexpensive, versatile and super healthy it’s great to add legumes to many areas of your diet. Here’s a few ideas:

• toast toppings: chilli beans and cheese; smashed peas and feta; beetroot and chickpeas; baked beans

• mix through rice

• add split peas or dried lentils to soups

• use four bean mixes as a salad base

• add chickpeas, kidney beans or cannellini beans to omelettes, fritters and frittatas

• replace legumes for part or all of the meat content in stews, casseroles, pasta dishes, curries, meatballs and burger patties

• add kidney beans or black beans to Mexican food such as nachos, burritos and quesadillas

• have tofu cubed in stir-fries, soups and salads, or scrambled for breakfast or to make patties

• blend up chickpeas to make dips such as hummus and salsa, or falafel

• have edamame beans or roasted chickpeas as a snack or entrée