Legumes are a class of vegetables that includes beans, peas and lentils. A cheap and tasty source of protein, minerals, vitamin B1 and micronutrients, legumes are a great ally of both healthy eating and economic survival. These are all good for your heart! Typically legumes have no cholesterol, trans fat or saturated fat. Research has found they can help reduce blood cholesterol, the leading cause of heart disease. Legumes are low in calories and rich in protein, fiber, iron, magnesium and zinc. They are inexpensive and easy to prepare. There are so many varieties to choose from! Beans come in every color and size. Try red, white cannellini, black, kidney or a mixed-up bag! Lentils and peas are available in green, white, and yellow and are often selected for the type of menu item you will be making. There are many recipes to choose from such as heart-healthy humus or falafels made from garbanzo beans, or try a pureed lentil dip or use as a spread on crackers or tortillas. Add legumes to soups, stews, tacos, sandwiches or salads. One-third cup of cooked legumes have about 80 calories. Their high fiber content leads to a feeling of being full longer.
Resources:
https://epicurean-group.com/wp-content/uploads/2017/04/OCH-SlowBeans.pdf