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Everything You Need to Know About Legumes

  • By JC's
  • September 18, 2019
  • In News

What Are Legumes & Pulses?

 

You already know you should be eating them, but do you know what legumes are? Well, the term “legumes” actually covers a variety of different foods, all of which are an amazing source of plant-based protein.
These bite-sized superfoods don’t just taste great. They’re vital as part of a balanced diet and they’re super versatile, too. You’re probably already eating legumes (sometimes called “pulses”) in many of your meals and snacks and you don’t even know it!
To clear things up and help you sneak more legumes into your diet, let’s take a look at what exactly a legume is, their colourful history and why they deserve all of the praise they’re getting.

A long list of legumes

 

As we already mentioned, multiple different foods can be classed as “legumes”. Technically, a legume is a plant in the botanical family “Leguminosae”. Check out this list of legumes below:

 

  • Lentils
  • Kidney beans
  • Chickpeas (or garbanzo beans)
  • Black beans
  • Kidney beans
  • Pinto beans
  • Lima beans
  • Navy beans
  • Soybeans
  • Black-eyed peas
  • Split peas
  • Peanuts

The history of legumes

 

Legumes have a fascinating history and their goodness is spread all over the planet, with around 20,000 different species growing worldwide! But where and when were they first discovered? You may be surprised to learn that the first legumes sprouted around 59 million years ago!

 

The exact location isn’t known, but experts speculate it could have been Africa. Wherever it was, legumes quickly grew “legs” and spread around the world, picking up their defining characteristics on the way and further diversifying themselves from other plants. They were quickly becoming their very own category.

 

One quality that sets legumes apart from other plants is their ability to obtain nitrogen, which is what makes them an excellent source of protein. Before our ancestors knew how good legumes were for us, they began using them to enrich soil.

Where would we be without legumes?

 

Legumes are good for more than contributing to a tasty soup or bowl of chilli con carne. Since they also nourish the soil, they’re an important part of the harvesting industry. Legumes soak up nitrogen from the atmosphere and when they’re added to soil, plant species are able to get the nitrogen they need.

For that reason, farmers value legumes highly, plowing them into the soil to help their crops to grow. Even after they’ve been harvested, this nitrogen remains in the soil. They’re widely regarded as the “green manure” which offers a cost-effective way to grow plants, reducing the need for commercial fertilisers.

In simplified terms, without legumes, many plant species would struggle to get the nitrogen they need and the production of food would likely slow down or become more expensive.

The health benefits of legumes

 

Are you getting enough protein in the form of these little beans? Check out the health benefits of legumes if you need a little more convincing.

 

  • They’re a great source of protein. Protein is something that most people want to pack into their diet to power the body’s functions. Most legumes are high in amino acids; they’re the building blocks of protein.
  • They’re full of nutrients, vitamins and minerals. Beans contain vital nutrients such as zinc, iron, magnesium, fibre and folate (which fights against fatigue, weakness and heart problems).
  • They’re rich in antioxidants. Sprinkling some legumes onto your lunch, dinner or snacks is a simple way to get more antioxidants into your diet, which are important for fighting against processes like aging and inflammation.
  • They could keep your heart healthy. Studies have shown that people who consume beans are less likely to suffer from cardiovascular problems, heart attacks or strokes. They could also help to keep cholesterol levels low.
  • They could lower your risk of type 2 diabetes. Diets rich in plant-based foods, including legumes, as well as one that’s low in processed foods, could lower your risk of developing type 2 diabetes. Studies found that patients who already had type 2 diabetes benefited from moving towards this kind of diet, significantly improving their lipid control.

How to eat more legumes

 

Legumes are easy to prepare and cook with. Nowadays, the types you buy have already undergone the preparation and soaking period, meaning you can easily incorporate them into your diet while also maintaining their quality in the pantry.

Treat your tastebuds to the pulse family by adding them to salads, soups and stews. Dip vegetables into hummus (which is made from chickpeas) or create your own dips from pureed beans. Ditch the beef burger for a veggie burger made from cooked beans that can be mashed up and patted into a pattie – great topped with avocado and spinach! If you’re looking for a healthy snack, munch on peanuts or soy nuts rather than chips and chocolate.

Legume recipe ideas

 

Okay, we’ve spoken about how great legumes are, but now it’s time to step up to the plate with some delicious recipe ideas. Try them out for yourself and you’ll be more than impressed.

 

Green lentils with sausage and tomato salsa

 

This special dish is sure to get guests in the mood for a hearty meal and will bring plenty of nutrients to the table too. It’s basically an Italian take on bangers and mash – think perfectly cooked green lentils covered in a rich tomato sauce topped with sausage pieces. Simply cook your lentils to perfection and then smother with a blanket of homemade sauce. Fry some gourmet sausage pieces in a pan and place on top. This is one legume recipe that will be hard to surpass.

 

Crispy baked falafel

 

Everyone loves a crunchy bite and everyone will love this amazing dish. Crispy baked falafel is fun to make and tastes delicious when served with a rich sauce that works with the natural flavours on offer. To get this going, you’ll need chickpeas and a handful of herbs plus a few other bits and pieces. Be prepared for some hands on mixing and plenty of fun along the way. We recommend serving with pita bread, crumbled feta, sliced tomatoes and some refreshing cucumber.

 

Bean salad with parsley

 

You’ll enjoy a range of flavours with this light and tasty offering. Our bean salad with parsley is perfect for anyone who needs to feed a large group quickly and can be served alongside a range of other dishes. Simple slice a red onion and cook with legumes (red kidney beans and chickpeas) in a large pot. From there, add parsley, olive oil, lemon juice, garlic and plenty of seasoning. It’s quick, simple and a joy to make. Be sure to grab your fill before it all disappears!

 

Beans on toast – borlotti style!

 

This humble feast is one way to add variety to your breakfasts and can also be used as a ripper dinner idea. There’ll be plenty of wholesome goodness along with a range of health benefits on offer. Simply cook dried borlotti beans (or cannellini beans), garlic, thyme, rosemary, bay leaves, celery, potato, cherry tomatoes, olive oil, red wine vinegar and flat-leaf parsley in a large pot and then serve on chunky slices of sourdough bread.  

Get your taste buds firing with this list of legume recipes ideas.

 

Get your legume fix with J.C’s Quality Foods

 

We have a wide variety of beans, seeds and legumes for cooking and snacking in a healthy, balanced way. Get in touch if you have any questions or place your order online to get your hands on quality, bite-sized sources of protein.