5 tips to get you loving legumes

First things first, what are legumes?

Legumes include lentils, peas, chickpeas and beans like kidney beans, black beans, fava beans, edamame and baked beans.  They are nutrient powerhouses packed with protein, fibre, vitamins and minerals. Eating a diet high in fibre can help reduce your risk of bowel cancer. They are also inexpensive, widely available and easily stored in the pantry.

Did you know?

We should all be having 5 serves of vegies each day and legumes can help us reach this target.  Just ½ a cup of cooked legumes is one serve of vegetables. That’s a small can of baked beans.

If you are vegetarian, they are a great source of protein. Chickpeas, kidney beans and lentils provide iron, too.

5 easy tips to get you enjoying more legumes.

Legumes are perfect in soups, salads, snacks and meals. Keep some canned beans, chickpeas and dried lentils in the pantry for a quick, inexpensive and easy source of protein.

1. Have baked beans on toast or in a jaffle for breakfast or lunch.
2. Choose snacks based on legumes such as crackers with hummus, lentil and vegie cups or baked bean mini muffins or roasted chickpeas.
3. Reduce the meat in dishes and add some lentils or beans.  Try these ideas:
   • In bolognaise, reduce the amount of beef mince and add dried red lentils or a can of lentils.
   • In Mexican dishes, reduce the amount of meat and add kidney beans. Or why not try something different with our Mexican meat balls.
   • In curries, boost the protein and add a can of chickpeas.
   • In stews, reduce the amount of meat and add chickpeas or cannellini beans – give our lamb tagine a try.
4. Add legumes to salads to increase the protein content and make them more filling. Try:
   • Moroccan lentil salad
   • Rainbow vegetable salad with chickpeas
   • Roast vegie and chickpea salad
5. Go meat free and have some meals based on legumes like our:
   • Sweet potato and lentil curry
   • Lentil burger
   • Red lentil soup
   • Vegie and black bean tacos

So, why include more legumes in your day?

They will save you money, boost your protein, vegie and fibre intake and help protect you from bowel cancer. Stock your pantry with a packet of dried red lentils and a few cans of reduced-salt baked beans, chickpeas and kidney beans to kick start your legume intake.

© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website