Legumes: Using beans, peas and lentils instead of meat

Legumes: Using beans, peas and lentils instead of meat
- Legumes — a low-fat, low-cholesterol substitute for meat.
- When was the last time you ate chickpeas, navy beans or black-eyed peas? Has it been days, weeks or even months?
Why eat legumes? Legumes — a class of vegetables that includes beans, peas and lentils — are typically low in fat, contain no cholesterol, and are high in protein, folate, potassium, iron and magnesium. They also have phytochemicals, a group of compounds that may help prevent chronic diseases such as cardiovascular disease and cancer. In addition, they're a good source of fiber.

- Soybeans, one type of legume, are unique among beans because they contain all of the amino acids needed to make a complete protein, just like meat.
- Peanuts, commonly thought of as nuts, are actually a member of the legume family along with beans and peas. Peanuts are good sources of protein, fiber, iron, magnesium, phosphorus, zinc, copper, niacin and folate. They're high in fat, but most of the fat is monounsaturated fat — the healthier type of fat. Peanuts can be eaten in moderation as a snack, or added to foods such as stir-fries.
- # Add chickpeas or black beans to salads.
- # Snack on a handful of soy nuts rather than on chips or crackers.