The term legume refers to vegetables in the bean and sprout family. They include lentils, peanuts, green beans, chick peas, black-eyed peas, dried peas, soybeans, black beans and alfalfa and soybean sprouts. Legumes are high in fiber, low in fat and calories---and are recommended for inclusion in many weight loss plans. Incorporating legumes in your diet can be accomplished in several ways.
Step 1
Eat edamame, tofu, and drink soy milk---as different ways to consume soybeans. Edamame are soybeans still in the pods, that you squeeze out and eat individually. Also snack on soy nuts or soy sprouts to add more soybean content. Soy milk can be enjoyed chilled in a glass or with cereal.
Step 2
Soak dried lentils or peas in water overnight, then add to soups or stews. Allow them to simmer for at least half an hour to ensure they cook all the way through.
Step 3
Eat sprouts such as alfalfa raw, by adding them to salads or sandwiches.
Step 4
Open a can of chickpeas and make hummus by blending it together in a food processor with 1 tbsp. of lemon juice, 2 tbsp. of yogurt, 1 tbsp. of olive oil and a pinch of chopped garlic and salt. Spread the hummus on pita bread for an appetizer or healthy lunch.
Step 5
Combine black beans, kidney beans, ground beef, tomato sauce, cumin and chili powder in a pot to make chili. Recipes for chili vary, but most will require beans as an ingredient.
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