To start incorporating healthier foods in your diet, look no further than this list of legumes. Legumes are low in fat, high in fiber, and are an excellent source of protein. One serving, which is about three tablespoons, can actually provide you with about half the folate you need for an entire day. They're also high in vitamin B and rich in antioxidants.
Beans and grains are considered legumes, as are seed pods. Legumes are edible seeds that come in two types: immature, which we eat straight from the garden when we eat items such as green beans and peas, and mature, which we eat when we eat dried or fresh beans.
List of Commonly Used Legumes
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Tips for Using Legumes
The list is not complete, but you can use it to start making substitutions so that your diet reflects more legumes and less fatty, less-nutritious food sources. Consider adding or substituting legumes in spaghetti sauce, chili or rice dishes, and add more beans to the table as side dishes.
While beans that have been canned tend to raise blood pressure faster than beans that have been processed fresh or taken straight from the garden, there is always a way to get around all the salt. Always purchase canned legumes that have had no salt added, and always rinse canned legumes before using them.
 | High in protein, fiber, vitamins and minerals and low in sodium and fat, dried beans can be magically transformed from a handful of pebbles to a pot full of low-cost, high-flavor food. |
 | You've heard you should eat more beans and legumes, but you're not sure how. The more you learn about the types of beans and legumes, the easier it will be to add them to both main dishes and side dishes. |
 | Black bean recipes can be as simple or as complex as your heart desires, so it's easy to find any kind of black bean recipe you may need depending on what's in your pantry. |
This iconic American classic is served from sea to shining sea for good reason. It is delicious and goes great alongside just about any meat you want to put on the table. |
You know they're good for you. But, you still won't eat them. Yes, we learn songs about it as children that would discourage any bean lover from eating them. Yes, they make us feel a little gassy. A recent Reuter's story refuting Johannesburg's Dry Bean Producers Organizations claims to the contrary goes as far as to say "every 1- year old kid knows that" beans produce gas. However, the musical and smelly effects can be eliminated with just a little effort. |
