3 easy ways to add legumes to your meals

Legumes are the edible seeds from plants like beans, lentils and peas. They are packed full of fibre and protein, which makes them a great choice to include in your diet. Whether you prefer fresh, canned, frozen, dried or soaked, they are healthy, affordable and versatile options; perfect for a variety of dishes.

Here are three easy and delicious ways to include legumes in your meals.

1. Boost your beans at breakfast

Start your day with a nutritious breakfast by swapping butter on your wholegrain toast for a legume-based spread such as hummus. Another quick and easy option is to top your toast with salt-reduced baked beans.

Alternatively, if you prefer starting your day with egg-based meals, try our flavoursome shakshuka recipe. Or for a convenient grab-and-go option, keep a batch of our lentil and vegie cups or baked bean muffins in the freezer, ready for a quick breakfast.

Adding legumes to your breakfast is a simple way to boost your fibre and protein, keeping you fuller for longer and ready to take on the day.

2. Smart swaps and additions to lunch and dinner meals

For lunch or dinner, consider swapping out half the meat in your meals for lentils or beans. This works really well across a range of recipes, think bolognaise, Shepherds pie or san choy bow. As a guide, for every 100g mince, replace with ½ cup of lentils.

You can also add legumes to curries, stews and other pasta dishes for a cost-effective protein source. Recipes like our cauliflower and spinach dahl or mushroom, spinach and lentil lasagne are great places to start.

Soups or salads are another great way to add legumes into your day. Simply add lentils, chickpeas, edamame or beans for an extra boost of nutrition. Try our recipes like our Mexican pasta salad with black beans, rainbow salad with chickpeas or red lentil soup.

3. Healthy snacking

When you are in the mood for a snack, swap out French onion and Philadelphia dips for a healthy hummus or bean dip. These legume-based dips pair perfectly with vegie sticks such as carrots, celery and capsicum or can be spread on wholewheat crackers. Get creative with your choice of spices to create a tasty treat that keeps you feeling full between meals and boost your vegie intake.

For a crunchy snack, try roasting your own chickpeas or grab some ready-to-eat roasted legumes such as fava beans and chickpeas from the supermarket.

Worried about wind?

If you have avoided legumes in the past due to gas, it might be because you’ve tried too much at once. Start by adding a small serve to one meal and gradually increase it. If your body isn’t used to a lot of fibre, it’s best to introduce it slowly to avoid feeling too gassy. It’s perfectly normal to experience some gas. In fact, it’s a sign your body’s healthy bacteria are doing their job. And don’t forget to drink plenty of water when increasing your fibre intake.

Legumes are nutritious, affordable, and tasty. Start adding them to your meals today and enjoy the benefits for both your body and your wallet!

By Aimee Plorer, Student Dietitian