Legumes are healthy, inexpensive vegetables that include beans, peas and lentils. They are high in fiber and plant-based protein and well known for their ability to lower cholesterol and reduce the risk for heart disease and cancer. They are also high in nutrients including folate, potassium, iron and magnesium.
Garbanzo Beans
Also known as chickpeas, garbanzo beans are a popular, healthy legume with a buttery consistency. They can be used in salads, soups and mashed into hummus. They are high in the mineral manganese -- an antioxidant that plays an important role in metabolism, bone development and wound healing.
Lentils
Lentils are legumes that are popular in stews and many Indian side dishes. A 1-cup serving of cooked lentils provides 89.5 percent of the recommended daily value of folate. Folate is a B vitamin needed to produce and maintain new cells, make RNA and DNA and help make normal red blood cells.
Kidney Beans
Kidney beans are a healthy legume addition to vegetarian chili. They are high in molydenum, an essential trace element involved in nervous system development, excretion of waste by the kidneys and cell-energy production.
Peanuts
Commonly assumed to be a nut, peanuts are actually a member of the legume family. They are rich in protein, heart-healthy monounsaturated fat and vitamin E. You can add them to salads or spread some peanut butter on whole-grain bread.
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