Legumes are true all-rounders. Peas, chickpeas, white beans, and lentils, as well as soybeans and peanuts, are all categorized as legumes. These are plant seeds that mature in a pod. For instance, the somewhat lesser-known lupins thrive quite well in the cooler climate of Germany. Legumes not only contain countless healthy nutrients but can also be utilized in various ways. They are therefore extremely popular among vegetarians and vegans as part of a healthy diet – for example, as a plant-based source of protein. Read this article to find out why legumes should make it onto your plate every day.
What exactly are legumes?
Legumes are, strictly speaking, the seeds of the plants known as legumes. They are usually available in air-dried form (soaking in water is required before preparation – the soaking water is always drained) in supermarket shelves or online shops. However, they can also be purchased in pre-cooked form in cans.
Legumes are essential, especially in plant-based diets. Nonetheless, a sufficient intake of legumes is also recommended for mixed foodies. The reason for this is the variety of nutrients. Legumes contain an abundance of high-quality protein, healthy fiber, as well as a wide variety of minerals and secondary plant substances.
This is how healthy legumes are
It is recommended to consume legumes regularly, preferably up to three times a day. But what is the reason for this recommendation?
This question can be easily answered: legumes are extremely healthy. For example, many varieties contain at least 20 grams of protein per 100 grams. And all this without negative accompanying products such as unhealthy fatty acids, as most legumes are low in fat.
In addition, they contain plenty of fiber, which promotes a healthy intestinal flora and helps keep you and your body fit. Also noteworthy is the considerable amount of minerals. Iron, zinc, magnesium, potassium, phosphorus, and manganese, for example, occur in significant amounts. Moreover, healthy vitamins, such as those in the B complex , can also be found in legumes. Besides the mentioned B vitamins, legumes are also a source of folic acid.
In terms of health, these nutrients manifest themselves in the form of stable blood sugar levels, protecting against food cravings and diabetes. Legumes are also regarded as a natural preventive measure against common diseases, such as cardiovascular problems or cancer.
If you want to eat a vegetarian diet, legumes are your best choice!
Are fresh or dried legumes suitable as a plant-based protein source?
Anyone who follows a plant-based diet or is active in sports will pay special attention to the protein content of their meals. A glance at the protein content of legumes quickly reveals that they are an excellent source of protein.
The quality of a protein source is usually expressed in nutritional science in terms of biological value. This reflects the composition of the protein, which is defined by the amino acids it contains.
Some legumes, such as soybeans, already have a high biological value. If you skillfully combine the plant-based superfoods, their biological value, and thus the quality can be enhanced even further. A mix of beans and corn, as found, for example, in Mexican chili, is roughly equivalent to a classic chicken egg, which in turn serves as a reference for biological value.
With the exception of green peas, sugar beans, and peanuts, you should not consume legumes raw, as they can be harmful to your body when eaten raw (e.g., due to existing lectins).
You should know these varieties
Admittedly, not everyone can really warm up to legumes. But that doesn't have to be the case. The variety could not be greater. If you don't like beans, you might enjoy lentils. Those who do not favor lentils will probably be delighted with chickpeas, which can be transformed into delicious hummus, for example. That's why it's worth taking a closer look at the numerous varieties of legumes.
Beans
Bean varieties are like grains of sand on the beach. However, compared to the latter, they all taste exceptional. Below you will find a small selection of some of the most important representatives of the bean family:
- Soybeans (they are particularly renowned for their use as a meat substitute)
- Kidney beans
- Black Beans
- White beans
- Green beans
- Mung beans
- Pinto Beans
- Field beans
The unique aspect of these various varieties lies in their use in the kitchen. Soybeans are excellent as a component of homemade plant-based drinks, while kidney beans can be used to create delicious cakes, for instance.
Lentils
Lentils rank among the legumes with the highest nutrient density. However, it's not just their healthy nutrients that make them so favored. Depending on the variety, they can be processed extremely easily and quickly. For example, red and green lentils are ready to eat in just ten minutes.
However, for larger lentils, such as plate lentils, you should allow a little more time. The type you ultimately choose depends on the dish you wish to prepare. For instance, you can easily incorporate beluga lentils into salads, while red lentils are perfect for meatless sauces.
Peas
Chickpeas are the ultimate all-rounders in plant-based cooking. Not only are they suitable as a crunchy oven snack, but they can also serve as a base for cakes or vegetable patties.
The situation is similar with classic peas. However, unlike chickpeas, green peas are known for their famous sweet taste. Nevertheless, they are versatile. Whether as a side dish to rice or mashed potatoes, as a sweet addition to chili sin carne, or as a foundation for delicious spreads – sugar peas are suitable for everything. The sugar pods also taste delightful – they don't require a long cooking time either, as they should only be blanched briefly.
How to integrate legumes into your everyday life
Integrating legumes into daily life can be challenging for many people at first. Nonetheless, only a bit of creativity is needed. The following suggestions can serve as inspiration – there are no limits to your imagination. Just give it a try. You'll see that you can do much more with legumes than you initially thought 😉
Pulses at breakfast
Admittedly, incorporating legumes into breakfast may sound odd at first. But that's not the case at all. If you think a little outside the box, you can quickly see that legumes are indeed popular at breakfast.
In the UK, for instance, beans are an essential part of the classic English breakfast. Hot breakfasts are also favored in Japan – with soybeans, in the form of miso and tofu in traditional miso soup. In India, on the other hand, lentils are traditionally eaten for breakfast – processed as lentil flour in the morning cake.
Additionally, you can effortlessly whip up a sweet lentil porridge using lentils. To do this, simmer lentils together with oatmeal and milk. If you wish, you can also add a mashed banana. Cook your lentil porridge over medium heat for about 20 minutes until a creamy consistency is reached.
As you can see, you can enjoy a healthy portion of legumes at breakfast. If preparing legumes in the morning is too tedious for you, you can also opt for our Verival Green Protein Waffles . These are ideal as a low-carbohydrate and high-protein alternative to bread.
Pulses as a snack
Incredible but true, legumes can provide a healthy alternative to high-fat snacks . For example, you can simply marinate chickpeas to your taste and bake them in the oven. This makes them crispy and makes them perfect as a healthy snack while watching TV or playing games with friends.
Legumes also serve as snacks in the form of cakes or various pastries. Beans, for instance, serve as an excellent base for vegan brownies.
Vegan Chocolate Bean Brownies with Chia Seeds
Ingredients
- 240 g canned beans (e.g., kidney beans)
- 3-4 tbsp cocoa
- 70 g oatmeal
- 2 tbsp chia seeds
- 70 ml plant-based drink (e.g., oat drink)
- 50 g grated walnuts
- 2 tbsp maple syrup
- 2 tablespoons melted coconut oil
Preparation
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First, preheat your oven to 180°C (convection).
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Drain the beans and place them in a bowl.
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Puree the beans thoroughly using a blender until a creamy texture is formed.
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Add the cocoa powder and mix the bean mixture well.
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Then add the oatmeal, chia seeds, grated nuts, maple syrup, and melted coconut oil and mix all the ingredients thoroughly until a dough forms. Then place the dough in a baking dish and smooth it out.
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Depending on how thick the mixture is in your dish, the brownies will take 20-30 minutes in the oven. Before enjoying the brownies, it's best to let them cool down a bit before removing them from the mold and cutting them into pieces.
Nutritional values
Conclusion
Legumes are extremely healthy due to their high fiber and protein content, and they even appear to protect against common diseases. Integrating these plant-based superfoods into everyday life may require some starting time, but once you do, they can greatly enrich your meals.
Whether at breakfast, as a snack, or traditionally at lunch or dinner, whether in soups or as spreads. Legumes are true all-rounders and should not be missing from your menu. So, we wish you lots of fun experimenting and bon appétit 😉
Another note: legumes contain purines, so you might want to avoid them if you suffer from gout. Your doctor can provide you with more information on this subject.
