The Benefits of Legumes In a Plant-Based Diet
Incorporating legumes into your diet can be a bit intimidating if you’re prone to digestive issues, but they’re a fantastic source of protein, fiber, and minerals. Especially in a plant-based diet, legumes play a crucial role. They contribute to positive longevity outcomes and are integral to diets known for their health benefits, like the Blue Zone and Mediterranean Diets.
Introducing Legumes to Your Diet: A Step-by-Step Approach
Legumes and beans (a type of legume) can be a little scary to add to your diet if you’re prone to digestive issues. When we are not used to them, they can make us feel a little bloated, uncomfortable, or gassy. So how do you incorporate them onto your plate to obtain all the health benefits without discomfort?
Slow is the way to go! Think of adding beans to your diet, like building muscle at the gym. You’d likely find it painful and discouraging if you tried lifting 150 kilograms on your first day. Similarly, with beans, start small to avoid discomfort. Begin by sprinkling just 1 tablespoon of cooked lentils or beans on your meals. In the following week, increase to 2 tablespoons and gradually build up. Aim for 1.5 cups of cooked legumes daily. Remember, canned beans are great for variety and ease of use!
Lentils are a little easier to digest and a great way to start your bean journey! I also love legume pasta or legume flour, such as chickpeas, as they are very easy to incorporate!
Dealing with Bloating: Importance Of Soaking Your Legumes
Our bodies struggle to break down oligosaccharides found in beans, leading to gas, flatulence, and bloating. Soaking beans for ideally 16 hours in a large volume of water can significantly reduce discomfort. Always discard the soaking water to remove the accumulated oligosaccharides. For those particularly sensitive, changing the soaking water multiple times can be beneficial. The same goes for canned beans – discard the liquid and rinse the beans thoroughly before use (until there is no more “bubbly-looking” water).
Although lentils have fewer oligosaccharides, soaking them is still advisable, especially if you’re new to legumes or prone to bloating.
Healthy Hidden Legume Recipes You’ll Love
Still skeptical? Or perhaps you’re trying to convince a picky eater? Try one of our hidden bean recipes, each cleverly packed with nutritious legumes in ways you’d never expect. From smooth, creamy spreads to hearty, satisfying main dishes, these recipes are designed to showcase the versatility and deliciousness of legumes, making them a hit with everyone, bean lovers or not!
1. Healthy Seeded Crackers
2. High-Protein Mediterranean Pesto Bowl
4. The Best Healthy Beet Hummus Recipe
5. Shredded Mushroom Bowl with Coriander Dip
Straight from your kitchens.
Snap a photo in the comments on any recipe. We love to see it! Here’s what the community has been cooking recently.
Just leave a comment on any recipe and attach a photo
How can I make my own chickpea flour?
I’ve only tried once in my Vitamix and couldn’t get it fine enough. I ended up using a sieve to remove the little bits. It also made a really loud, scratchy sound while blending, so I’m not sure I’d recommend this method. I’ve heard a grain mill works better, but I don’t have one at home. Let us know if you try or find any tips 🙂
TU 4 these wonderful Light EZ recipes U R Awesome My kind of eating
Brilliant tecipes
So happy you like them 💚