Chick Peas & Legumes – A Healthy Choice!
Legumes are extremely healthy – an excellent source of protein and fiber and a must for a balanced vegetarian diet. Hummus is such a tasty dip, so it’s usually the easiest way to start adding legumes into to your diet. Packed with chick peas, garlic, lemon and tahini (sesame seed paste), it is delicious and nutritious. But there is a whole world of wonderful legumes out there to try…black beans, pinto beans, kidney beans, peas, peanuts and don’t forget lentils. Here is a favorite legume recipe and some helpful tips:
- Beans make you bloat? To make digestion easier, make sure you rinse your canned beans in several changes of water. You can also boil them in fresh water for a couple of minutes to soften them. The more you eat beans, the easier they get to digest.
- Easy Lentils – Red lentils are very easy to cook from dry, just rinse and add to your favorite soup or stew. As they cook they break down and thicken the broth.
- Vegetarian Chili – Use canned kidney beans with carrots, peppers, squash and celery for a new take on an old favorite.
- Green Lentil Soup – If cooking from dry, soak for about 6 hours before cooking and then rinse. Once soaked, you can cook them in a soup with potatoes, carrots and onions and spices. Dry lentils take around 45 minutes to cook.
Stephanie’s Chick Pea Salad:
1 can of chick peas
¼ cup red onion (minced)
¼ cup celery (chopped)
¼ cup cucumber (chopped)
¼ cup tomatoes (chopped)
3 tbsp extra virgin olive oil
3 tsp balsamic vinegar or red wine vinegar
½ clove of garlic minced (optional)
Sea salt and pepper to taste
Mix all ingredients in a bowl and refrigerate overnight to marinate.
So don’t be intimidated by legumes! Just start experimenting and you will be pleasantly surprised at how easy they are to cook with. Add them to your favorite recipes, or try a new one. They are a great way to increase your intake of whole foods and fiber.
What are your favorite ways to cook with legumes? Send me your hints and recipes!
