The Harvest Kitchen


Easy legume recipes!

What are Legumes

Lentils, chickpeas and all beans (black beans, kidney beans, pinto beans, navy beans, etc) are all part of the legume family. They’re a rich source of plant based protein, iron, fiber, B vitamins (B1, B3, B5 and B6), magnesium, manganese and zinc. They’re also naturally low in fat and without cholesterol.  Here you’ll find recipes for lentil soup, lentil stew, Mexican pinto beans, bean salad, white bean soup and many more.

Legumes Nutrition

One serving of legumes (1/2 cup) provides approximately 115 calories, 20 grams of carbohydrates, 7-9 grams of fiber, 8 and grams of protein.

Benefits of Legumes

They have an impressive nutritional benefits and they’re one of the best sources of plant-based protein to add to a balanced diet.

Cholesterol levels.  Eating legumes on a regular basis may help lower LDL cholesterol levels (bad cholesterol) and triglycerides.

Blood pressure.  Regular consumption of legumes, which are rich with potassium, magnesium and fiber , may help reduce blood pressure.

Diabetes. Consuming plant-based foods such as legumes, while reducing refined grains, processed foods and sugar from our diet, may help to lower the risk of developing type 2 diabetes and to help improve glycemic and lipid control for those who already have it.

Weight management.  Legumes are rich with fiber, protein and slow digesting carbs which may make us feel more satiated leading to reduced food intake,  which is beneficial for weight management.

Cooking Legumes

There are a variety of lentils to choose from (green, brown, orange and black).  Lentils take about 20 minutes to cook and require no pre-soaking. To cook lentils, just place lentils in a small pot and add enough water to cover them.  Bring to a boil then reduce heat and simmer uncovered for about 20 minutes until lentils are soft.  Drain and store in the refrigerator to toss into salads, soups and stews.

Other legumes like chickpeas, black beans and pinto beans require about 1-1/2 hours to cook after soaking in water overnight.