For More Plant-Based Protein in Your Diet, Try These Legumes Alice Callahan - The New York Times
go to original January 28, 2024

If I had to choose just one food to always have on hand, it probably would be lentils. They’re quick to cook and comforting; my mom’s lentil soup was a staple of my childhood. But I’d also take any of the other legumes — chickpeas, black-eyed peas, cannellini beans, kidney beans.

Legumes are a key source of plant-based protein in the Mediterranean diet; one cup of cooked beans, lentils or peas contains about 15 grams of protein — just under a quarter of the daily needs of an average adult. And research suggests that people who get more of their protein from plant (rather than animal) sources tend to live longer, healthier lives.

One cup of legumes also contains about 13 grams of fiber, or roughly half of your daily recommended amount. Fiber helps keep your digestive system running smoothly, feeds friendly gut microbes and is thought to trap cholesterol in the intestines, which may explain the research suggesting that eating legumes can lower your levels of LDL (or “bad”) cholesterol. Researchers have also linked legumes to improved blood sugar levels and reduced risks of coronary heart disease.

Legumes supply several vitamins and minerals, including iron, which is necessary for oxygen delivery to cells; magnesium, which helps regulate blood pressure and blood sugar; folate, essential for pregnancy and cell function; and vitamin E, which supports the immune system and protects against cell damage.

Mediterranean diet guidelines typically suggest having at least two or three servings of legumes per week, which can be done without having to turn on your stove.

But it’s fun — and pretty darn easy — to cook with legumes, too. And our colleagues at NYT Cooking have a wealth of recipes for us to try.

Beans, lentils and peas are excellent pantry staples because they’re usually inexpensive and have a long shelf life. Throw in a few refrigerated and frozen items, and you’ll have a variety of legumes to choose from.

Read the rest at The New York Times