Legumes are a classification of vegetables that include beans, peas and lentils. They are a valuable source of protein and the Mayo Clinic recommends them for their nutritional value. Legumes contain no cholesterol and little fat, and they have both soluble and insoluble fiber. They are also high in iron, potassium and magnesium. Sold in dried form or in cans, legumes may be especially useful as a meat substitute for vegetarians.
Beans
Perhaps the most widely recognized form of legumes are black beans. Black beans can be used in soups, stews or served over rice. They are often found in Mexican cuisine as well as in foods from Central and South America. A 1 cup serving of black beans has 227 calories, 1 g of fat and 41 g of carbohydrates.
In Japanese or Chinese dishes, oriental red beans, also known as azuki beans or field peas, are commonly used. Oriental red beans are different from red kidney beans, the latter of which are often included in Cajun foods, chili and stews. A 1/4 cup serving of oriental red beans has 160 calories, 0.5 g of fat and 29 g of carbohydrates.
Lima beans are another legume often served in a butter sauce as a vegetable side dish. Another green-colored legume is edamame, which is also known as green soybean. Edamame may be added to pasta dishes, casseroles, soups, stews and salads. A 1 cup serving of edamame contains 189 calories, 8 g of fat and 16 g of carbohydrates.
Nuts
Soy nuts are essentially dried and roasted soybeans, which lands them under the legume category. According to the Nutrition Data website, soy nuts are made up of 40 percent fat, 30 percent protein and 30 percent carbohydrates. Nutrition Data gave soy nuts four out of five stars in its Optimal Health category and three out of five stars in its Weight Loss category. Stars are given based on a food's ability to meet certain criteria, such as nutrient density and satiating effect. Soy nuts are naturally low in sodium and a good source of Vitamin K and folate. A 172 g serving of soy nuts has 776 calories, 37 g of fat and 56 g of carbohydrates.
Peas
Black-eyed peas are also called frijoles, china peas or Indian peas. They are a favorite in the southern United States. These legumes are often found in salads, casseroles, curry dishes and bean cakes. Black-eyed peas are tan in color with a large black spot on each one. A 1 cup serving of black-eyed peas contains 199 calories, 0.9 g of fat and 35 g of carbohydrates.
Chickpeas are yet another type of legume that are also known as garbanzo beans. Chickpeas are ground and sold as hummus and are commonly added to Indian dishes, Spanish stews and minestrone. A 1 cup serving of chickpeas provides 269 calories, 4 g of fat and 45 g of carbohydrates.
Lentils
Lentils are small, round legumes that may be green, red, yellow, white or black. The most common are the greenish-brown variety. Lentils are cooked by simmering them in a large pot, covered with twice their volume of water. One half-cup of cooked lentils has 115 calories, 9 g of protein, 8 g of fiber and less than 1 g of fat. Lentils also provide iron, folic acid calcium and phosphorous.
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