What are Legumes?
Legumes are the seeds of plants from the legume family (Fabaceae). They include beans, lentils, peas, chickpeas, and lupins, and are valued for their nutritional quality and versatility.
Legumes can be eaten whole, split, ground into flours, or processed into a wide variety of foods while retaining their nutrient richness.
Why Choose Legumes?
Legumes are nutrient-dense foods that provide many health and environmental benefits, including:
- Rich in plant-based protein.
- High in dietary fibre, supporting healthy digestion and gut health.
- Naturally low in fat.
- Packed with essential vitamins and minerals such as folate, iron, zinc, and magnesium.
- Contribute to sustainable agriculture by fixing nitrogen in the soil, reducing the need for synthetic fertilisers.
Scientific studies show that regularly eating legumes can help reduce the risk of:
- Heart disease
- Type 2 diabetes
- Certain cancers
- Overweight and obesity
What are Legumes?
Legumes can be enjoyed in many delicious forms:
- Whole or split legumes: lentils, chickpeas, kidney beans, black beans, mung beans, lupins, peas.
- Canned legumes: convenient and ready to eat, e.g. baked beans, lentils, chickpeas.
- Legume-based flours and products: chickpea flour, lupin flour, pasta made from beans or lentils.
- Snacks and dips: hummus, roasted chickpeas, lupin flakes, pea crisps.
Tips for Choosing Whole Grain Foods
To include more legumes in your diet:
- Explore legume flours and pastas for extra protein and fibre.
- Keep canned beans, chickpeas, or lentils in the pantry for quick meals.
- Swap half your meat for legumes in curries, soups, pastas, and salads.
- Try legume-based snacks such as roasted chickpeas.