First things first, what are legumes?
Legumes include lentils, peas, chickpeas and beans like kidney beans, black beans, fava beans, edamame and baked beans. They are a nutrient powerhouse packed with fibre, vitamins and minerals. They are a great source of protein to keep you feeling full and satisfied and also count towards your vegetable intake helping you reduce your risk of cancer. But wait, there’s more – not only are they highly nutritious but they are also cheap, widely available and easily stored in the pantry.
Did you know?
We should all be having 5 serves of vegies each day and legumes can help us reach this target. Just ½ a cup of cooked legumes is one serve of vegetables?
Even though they are packed full of goodness only 35% of Australians are eating enough legumes with the main reason being people just don’t think to add them to their diets. But don’t worry – we are here to help turn this around and get you and your family loving legumes.
6 easy tips to get legumes into your diet
Legumes are perfect in soups, salads, snacks and meals – check out our top tips to make it easy to get more legumes into your diet
- Keep some canned beans and chickpeas and dried lentils in the pantry for a quick and easy source of protein.
- Have baked beans on toast for breakfast
- Choose snacks based on legumes such as crackers with hummus, lentil and vegie cups or baked bean mini muffins or roasted chickpeas
- Reduce the amount of meat in dishes and bulk them up with lentils or beans. Try these ideas:
- In bolognaise, reduce the amount of beef mince and bulk up with red lentils
- In Mexican dishes, reduce the amount of meat and bulk up with kidney beans. Or why not try something different with our Mexican meat balls
- In curries, reduce the amount of meat and bulk up with chickpeas – give our lamb tagine a try
- Add legumes to salads to increase the protein and make them more filling. Try our:
- Have some meals based on legumes like our: