Legumes

Legumes (also known as pulses) are a group of plant foods which include dried peas, beans and lentils. Legumes aren't just for vegetarians! They contain a wide variety of nutrients and are a very healthy and economical food for everyone to include as part of a healthy eating plan.

Examples of legumes include split peas, kidney beans, baked beans (navy beans), soy beans, chick-peas, four bean mix and red, green or brown lentils. You can buy lentils in the supermarket either dry (which need to be soaked before cooking) or canned.

Legumes are high in dietary fibre which keeps our bowels healthy. They are also a particularly good source of soluble fibre which can help lower cholesterol levels. Legumes are a rich source of carbohydrate, and have a low glycaemic index (GI) which means the carbohydrate is slowly absorbed. This makes them a particularly good food for preventing and managing diabetes.

Legumes have lots of protein, making them an ideal base to a vegetarian meal or a substitute for meat. Legumes are very cheap to buy, so including them as the main protein in 2 meals a week, can save you money on your food shopping. Other benefits of legumes include:

• High in B-group vitamins, iron, calcium, phosphorous, zinc and magnesium.
• Good source of folate, which is essential for women of child-bearing age.
• Good source of antioxidants
• Low in fat
• They are very filling and the low GI makes them great for controlling appetite

If you are using dry legumes, these need to be soaked for at least an hour and the water thrown away prior to cooking.

Including legumes into your healthy eating plan doesn't mean you have to eat completely different meals. There are lots of ways you can slightly change your favourite recipes to include more legumes.


Smart eating tips for eating more legumes

• Add lentils to your own vegetable soup recipes, or try pea and ham soup, or a delicious red lentil soup as a winter warmer.
• Add chick-peas or soy-beans to stir-fry dishes.
• Extend casserole dishes by adding beans and lentils. An example would be including kidney beans in a mince dish to make chille con carne.
• Snack on 'chicknuts'. These are oven roasted chick-peas.
• Use four bean mixes as a salad base and add lots of salad vegetables and a low fat dressing.
• Serve hummus (a low fat dip made from chick-peas) with vegetable sticks for a delicious snack.
• Small tins of baked beans make a great snack, a delicious breakfast served on toast or a great addition to a jaffle or toasted sandwich.
• Beans are a great inclusion to lasagna or tacos.
• Legumes make a great base for patties or vegetarian burgers.

An Accredited Practising Dietitian can help you plan ways to include more legumes and provide you with recipes and meal ideas.