Legumes are plant-based foods that are characterized by seeds that develop inside of fibrous pods. These foods are commonly used as meat replacements in the vegetarian diet, but they can add nutrients to omnivorous diets as well. Protein and dietary fiber are two of the most abundant nutrients found in legumes.
Protein
The protein content in legumes makes these foods suitable as meat replacements for vegetarians. Protein provides energy for physical stamina and mental sharpness. It also aids in the rebuilding of bone, organ and muscle cells. Soybeans are among the legumes that provide the highest amounts of protein per serving -- a cup of cooked soybeans contains about 29 g of protein, according to the Vegetarian Resource Group. Lentils are similarly high in protein -- a cup of these legumes provides about 19 g of protein. The recommended daily intake of protein depends on your body weight -- adults should aim for about 0.36 g daily for each pound of body weight.
Dietary Fiber
Dietary fiber is necessary for regulating digestive system function, which can help prevent constipation and poor absorption of nutrients from food sources. Fiber may also help control low-density lipoproteins and triglycerides, which can cause lipid blockages in your circulatory system. Legumes are abundant sources of dietary fiber. A 1 cup serving of cooked lentils offers about 16 g of fiber, and the same-sized serving of lima beans provides about 14 g. Although there is no official recommended daily intake of dietary fiber, the American Dietetic Association suggests consuming about 20 to 35 g per day.
Types of Legumes
A variety of legumes are available in supermarkets, farmers markets, grocery stores and health food stores in the United States. Legumes include beans such as kidney beans, black beans, mung beans and pinto beans. Legumes also include soybeans, lentils, chickpeas, lima beans and peas. Peanuts, which are commonly though to be nuts, are also legumes.
Preparation
Purchase dried legumes instead of canned versions whenever possible. Dried forms typically contain less sodium than canned legumes. Soak legumes in cold water overnight to reduce cooking time. You can also bring the water to a boil, then remove from heat and let the beans soak for two to three hours. Add legumes to casseroles, salads, stir-fry dishes and pasta sauces instead of meat. Also, place 2 cups of cooked lentils in a blender or food processor with 2 tbsp. olive oil, 2 tbsp. sesame seed paste, 1 tsp. cumin, 2 peeled garlic cloves and the juice from 1/2 of a lemon to make hummus, a protein- and fiber-rich dip for vegetables and whole-wheat pita slices.
Member Comments