Legumes... Instead of Meat!
Low-cost
legumes are truly a nutritional goldmine. First, they are low in
fat (with the exception of peanuts) and, like all plants, contain
no cholesterol. They are generally a very high source of soluble
food fibre, the same kind of fibre found in oats and known to lower
blood cholesterol.
Legumes are also rich in protein, vitamins and minerals. Most are an excellent source of folic acid and potassium, a good source of iron and magnesium, and also contain vitamin B1, zinc and copper. Finally, it is interesting to note that the nutritive value of canned legumes is similar to that of dried legumes.
When you think legumes, think variety: dolichos, lentils, Lima beans, mungo beans, kidney beans, peas, chickpeas, soybeans to name a few. They can also be used in many ways: including soups, salads, pasta, quiches, omelettes, tacos, burritos and stews. Versatile, nourishing and quickly prepared, legumes are a great meat substitute. However, their proteins are "incomplete" because they lack certain essential amino acids. This is why legumes can't entirely replace meat.
Have you ever tried hummus, a delicious chickpea purée mixed with tahini (sesame butter), garlic, lemon juice and olive oil. It can be bought prepared or homemade and served as a dip with crudités, crackers, pita bread or as a sandwich spread.
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