Legumes are a type of vegetable and an important part of a healthy diet. This versatile group of vegetables includes plants with pods enclosing fleshy seeds. They are a rich source of complex carbohydrates, protein, fiber, potassium, iron and magnesium, among other nutrients. Typically, legumes contain low-fat and both soluble and insoluble sources of fiber and no cholesterol. With many varieties to choose from, legumes provide nutrition, texture and versatility to any meal.
Lentils
Lentils are one of the world's oldest foods and versatile. The University of Florida notes that lentils have been grown in the Mediterranean region since ancient times and date back to the Egyptian tombs of the 12th Dynasty (2400 B.C.). They are a small, flat and disk-shaped vegetable that provide a good source of vitamin B, fiber, iron, protein and phosphorus, which is an essential mineral that every cell in the body requires for normal function. Several varieties of lentils exist, including red, yellow and brown versions. You can enjoy lentils in a wide array of dishes such as soups or stews or to help extend a casserole.
Snap Peas
Snap peas have plump pods with a bright green color and crisp texture. They are a good source of vitamins and minerals including vitamin A, vitamin B6, vitamin C, vitamin K, iron, potassium, magnesium and riboflavin. Snap peas also offer a low-calorie source of protein and less fat and total carbohydrates than other peas. While you can enjoy snap peas raw, the cooking process gives snap peas a sweeter taste. The Indiana Department of Education recommends only slightly steaming snap peas to prevent the pods' breaking from overcooking. You can include both the pods along with the immature peas in your meals.
Soybeans
Similar to other bean varieties, soybeans grow in pods with edible seeds. Soybeans are a high-protein seed of the soy plant with complete proteins as well as vitamins and minerals, including iron, calcium and folic acid. Soy also contains a group of plant estrogens called isoflavones that have many health benefits. The American Cancer Society notes that research suggests soy helps to lower cholesterol, reduce blood pressure and plays a role in reducing cancer risks. You can cook and eat soybeans or use them to make tofu or soy milk or as an additive in processed foods.
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