Legumes refer to a group of plants that produce halved seed pods called pulses. , Rich in vitamins and minerals, legumes are packed with protein, fiber, iron, zinc and antioxidants. This makes them a good alternative to meat products, particularly for those who are vegetarians. Because legumes are often lacking in American diets, incorporate these foods into your diet to boost overall health.
Beans
Black beans are perhaps one of the most well-known legumes. These beans are often incorporated into Spanish dishes, especially when served as a side item with rice. Black beans also can be incorporated into soups and stews. Other legumes that are beans include adzuki beans. These reddish-brown colored beans often are served with Japanese or Chinese foods and served as a side dish.
Anasazi are brown-and-white swirled beans that can be served as refried beans or incorporated into Southwestern recipes. Other beans that are legumes include edamame, or green soybeans; mung beans; lima beans; and red kidney beans. All are high in antioxidants and fiber.
Peas
Chickpeas, a pinkish-white bean popular in both Indian and Spanish dishes, is a pea legume known for its high-protein and low-calorie content. A common ingredient in foods such as hummus and minestrone, chickpeas also can be used in making casseroles, such as a chickpea and eggplant casserole, a popular Indian dish.
Black-eyed peas, a legume known for possessing a tiny dot closely resembling an eye, are also known by the names cowpeas, China peas or cherry beans. These peas are a New Year's tradition in Southern states, served for good luck with ham and rice. Black-eyed peas also can be incorporated into salads, casseroles, bean cakes and even curry dishes.
Lentils
Lentils are another form of legume. These seeds come in two different sizes. The first is a smaller, brown seed and the other is larger in size and yellow in color. Known for their ability to be cooked quickly, lentils also contain a significant amount of fiber that aids in digestion. Lentils can be prepared in a variety of dishes including soups, salads, stews or served as a side dish.
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