6 Ways To Leverage Legumes
What is a legume?
The google search definition is:
. a leguminous plant (member of the pea family), especially one grown as a crop.
. a seed, pod, or other edible part of a leguminous plant used as food.
More research lists the following as legumes:
Adzuki bean Green or yellow peas
Black bean Kidney bean – red or white
Black-eyed pea Lentils – brown, green or red
Black turtle bean Lima bean
Broad bean Navy bean
Cannellini beans Pinto bean
Chickpeas Small red bean
Fava beans Snow pea
Great northern bean Sugar snap pea
Green bean Soybean
Green or yellow peas Wax bean
I bet you never realized there were so many legumes!
If you have eliminated animal-based sources of protein then legumes should be part of your diet. Containing protein, iron, fibre, carbohydrates, minerals and vitamins legumes pack a powerful nutritional punch. But, what to do with them?
If you are unfamiliar with legumes here are 6 ways to eat them:
- Make a spread like hummous from chickpeas or black beans and use as a dip.
- Add beans or lentils to soup and stews instead of meat
- Turn them into burgers. Check out www.lovethycarrot.com for recipe ideas.
- Top salads with a cup of beans or lentils.
- Add black beans to brownies. See recipe below.
- Make a Sheppard’s pie or ‘meat’ loaf with lentils. Check out www.lovethycarrot.com for recipe ideas.
Black Bean Brownies
1 1/2 cups canned black beans, drained and well rinsed
2 tbsp cocoa powder
1/2 cup quick oats
1/4 tsp salt
1/2 cup maple syrup
1/4 cup melted coconut oil or vegetable oil
2 tsp pure vanilla extract
1/2 tsp baking powder
1/2 cup to 2/3 cup chocolate chips
1 tbsp espresso powder
- Preheat oven to 350 F.
- Combine all ingredients except chocolate chips in a food processor and blend until completely smooth.
- Stir in the chocolate chips and then pour into a greased 8×8 pan.
- Cook for 15-18 minutes and then cool at least 10 minutes before cutting.
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