Legumes: why and how you should include them in your diet

Far from being simple vegetables, legumes grow their seeds in pods. Because of their high starch content, they are not classed as vegetables, but as starchy foods. As well as being economical, they are remarkably nutritious, rich in vitamins and fibre, and provide the body with a good dose of protein. Discover the main legumes and all their benefits. In this article you'll learn about the main legumes and how to easily incorporate them in your daily diet to create balanced, delicious meals.

1. Lentils

Lentils can be cooked quickly, be prepared in large quantities and stored in the fridge. Add them to salads with fresh vegetables, aromatic herbs and a lemon vinaigrette for a light, refreshing meal.

Tips for easy integration: experiment with coral lentils for a vibrant colour and add them to wraps for a deliciously healthy lunch on the go.

2. Peas

Fresh or frozen peas are a must for quick meals. Whether you add them to your pasta, rice or quinoa, these little green pearls add an explosion of freshness to your dishes. Pair with finely chopped carrots for a combination of sweet and crunchy flavours.

Tips for easy integration: sauté the peas and carrots in a pan with a dash of olive oil and some garlic for a simple and delicious side dish. 

3. Split peas

Split peas are dried peas and stand out as the champions of thick soups. Their melt-in-the-mouth texture gives them a creamy consistency, perfect for thickening your preparations.

Tips for easy integration: prepare a velvety soup by blending split peas, carrots and onions and seasoning with the herbs of your choice for a healthy, comforting meal.

4. Chickpeas

Chickpeas are not only appealing because of their flavour, but also due to their exceptional nutritional qualities. Their high protein, fibre and vitamin content make them a real nutrition bomb. From the lightness of salads to the rich flavours of simmered dishes, chickpeas can be easily integrated in all kinds of preparations, adding a healthy yet indulgent touch to your meals.

Tip for easy integration: for a crunchy option, roast chickpeas with spices and enjoy them as a snack. You can also add them to a pan-fried vegetable dish to produce a pleasant texture and delicious taste. Or mix them with tahini, garlic and lemon to make an irresistible home-made hummus, ideal for dipping vegetables or spreading on pita bread.

4. Les fèves

4. Beans

They mainly grow in the Mediterranean. But fortunately, they're still available in our regions in their dried version!

Very rich in fibre, beans are an excellent source of protein and folate. Beans can be enjoyed hot or cold. Their soft yet crunchy texture makes them a versatile option.

Tip for easy integration: add them to a pan-fried vegetable dish or mix with cereals for a complete, balanced meal.

6. Haricot beans

Whether black, red or white, haricot beans come in numerous diverse varieties, and there are just as many ways in which you can incorporate them in your diet. These legumes are real nutritional gems, providing exceptional sources of protein and fibre. Their versatility makes them perfect for dishes such as chilli, cassoulet, or simply for enjoying in salads, providing a dose of beneficial nutrients every time.

Tips for easy integration: turn kidney beans into a tasty sauce to accompany enchiladas. Mix them with tomatoes, spices and garlic for a touch of Mexican flavour that will effortlessly elevate your dishes. 

7. Soya beans

Soya beans are a less known legume, despite their frequent use in Asian cuisine. These tiny soya beans are a nutritional treasure trove. Rich in complete proteins, fibre, polyunsaturated fatty acids and antioxidants, they offer a healthy vegan alternative.

Tips for easy integration: add soya beans to your stir-fries, cereal bowls or soups for a protein boost. Grill them with spices for a crunchy snack. Use them as a vegan alternative in your favourite dishes. 

8. Lupin

Lupins are a legume that offer an abundance of nutritional benefits. High in vegetable protein, fibre, vitamins and minerals, lupins are a nutritious way to diversify your diet. They are highly versatile and can be found in the form of flour, plant milk or seeds.

Tip for easy integration: use lupin flour in your baking to increase the protein content. Add lupin milk to your smoothies or coffee. Add lupin seeds to salads or stir-fried dishes to provide a crunchy texture.

Although legumes are indeed packed with protein, it is not always possible to consume them as they are, as their proteins are rarely made up of the eight essential amino acids our body needs. To remedy this imbalance, all you need to do is combine legumes and wholegrain cereals in the same dish. That's why many traditional dishes from around the world feature these combinations, such as couscous (semolina/chickpeas) or feijoada in Brazil (rice/black beans).

Legumes really do have it all! What's more, they're easy to store and can be bought in bulk in many organic shops with Edenred meal! So there's no excuse not to enjoy some every day 😉.

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