Just five ounces of beans or lentils with rice or vegetables provides a nutritious meal.
Traditional salads, soups, stews, tacos and casseroles produce protein-packed, iron-enriching, calcium-fortified meals without meat. Legumes, a staple food in many countries, store easily, cook quickly and provide a wealth of flavorful foods. These tiny beans, nuts and lentils enhance the taste experience of garlic-infused humus, hearty chicken soup or savory, sweet casseroles with fresh-baked rye bread on the side.
Legumes, Beans and Lentils
For just pennies, legumes have more protein, vitamins and iron then a six-ounce steak.
Legumes are a group of vegetables that contain beans, nuts and lentils-pea. A report from MayoClinic.com describes legumes as a source of protein that can be substituted for meat without the fat and cholesterol. Black, navy and butter beans, edamame, anasazi beans, black-eyed and chick peas, lentils and soy nuts are a few of the myriad varieties of legumes available around the world. These nutritious and versatile beans are high in folate, potassium, calcium, iron and magnesium. Legumes support the digestive system with insoluble fiber that cleans the colon and soluble fiber to keep the stomach satisfied. At 200 calories per cup and virtually no fat- or cholesterol-producing agents, legumes provide the gratifying fullness of a banquet at a small portion of the cost.
Disease Fighters
Black-eyed peas have seven grams of protein, 21 milligrams of calcium and two milligrams of iron.
Nutrient-dense sources of protein derived from legumes reduce the risk of serious illness and disease. The soluble fiber and minerals found in legumes reduce the onset of type 2 diabetes and decrease the rate of cardiovascular disease. Because beans are rich in soluble fiber, they can absorb and reduce LDL, or harmful, cholesterol levels and saturated fats in the bloodstream.
Four servings of beans per week provide a plethora of health advantages. Beans, nuts and lentils improve blood glucose levels and decrease insulin secretion in the pancreas. Folate in beans and lentils lower he body's homocysteine levels. Homocysteine is a chemical associated with cardiovascular disease. Soybeans are rich in phytochemicals. These biologically active compounds made by plants fight chronic diseases such as prostate and breast cancer, according to the Linus Pauling Institute at Oregon University.
Nutritional Value
Lentils have nine grams of protein, 19 milligrams of calcium and three milligrams of iron.
Canned, frozen, dried and fresh, legumes are low in cholesterol, fat, salt and sugar. One cup of azuki beans contains 125 calories; baked beans 80 calories; black-eyed peas 120 calories; and navy beans contain about 125 calories. These large servings of legumes explode with nutrients. In addition, the phytochemicals found in these vegetables can reverse the damage to the body from chemical food additives, toxins and carcinogens. These high-fiber seeds swell in the stomach to produce gratifying, pure energy. The digestive system wastes remarkably little of the beans content, unlike other foods rich in calcium and protein, and even the outer shell helps stimulate the colon.
Meals Ideas
Navy beans have eight grams of protein, 63 milligrams of calcium and two milligrams of iron.
Simple bean soup recipes require chicken broth or bouillon, vegetables, lentils and beans, leftover chicken, ham or beef and water. Check the can or bag for soaking instructions. A small amount of legumes will produce substantial, filling servings for the family. Add some fresh-baked bread with fruit and cheese on the side.
Blended chick peas, garlic and onions form a humus paste that scoops onto pita bread. Add a fruit salad, kabobs or vegetables to a humus dish.
Beans, cucumbers, tomatoes and feta cheese with olive oil and red wine vinegar make a tantalizing and satisfying salad for lunch at your desk.
Dried soy nuts are an excellent source of nutrition and stay fresh in the car for that hurried snack.
Tags: grams protein, grams protein milligrams, milligrams calcium, milligrams iron, protein milligrams