These 19 legume recipes are easy, delicious, and healthy. From chickpeas to beans to lentils, legumes are a nutritious staple in the vegetarian diet. Get inspired with this collection of legume recipes!
What are legumes?
When I was studying nutrition, legumes were always praised as being a superstar ingredient. But I was always a little unclear on…what legumes actually are. So let’s break it all down.
Legumes (pronounces leh-gyoomz) broadly describe a wide variety of ingredients. Legumes are defined as a plant in the Fabaceae family, or the fruit or seed of such a plant. Some common legumes in this family include:
- Beans (like black beans, kidney beans, soybeans and butter beans)
- Peanuts (Yes, peanuts are legumes! This makes them different from most other types of nuts, which are not legumes.)
What are the health benefits of eating legumes?
In addition to being delicious in a wide range of vegetarian recipes, legumes are healthy! Just one serving of legumes (about half a cup) provides 9 grams of protein and 9 grams of fiber – while being fat-free and packed with vitamins.
Dried vs Canned legumes
Is it better to buy dried legumes? It depends! While dried legumes are often more affordable, canned legumes are quicker to prepare (and both have the same nutritional benefits).
Needless to say, they’re a staple in the vegetarian diet, along with diets all around the world. You’ll commonly find legumes in Mediterranean, Mexican, and Italian cuisines. So if you’re looking for some easy ways to incorporate legumes in your diet, I’ve rounded up a few of our favorite easy healthy legume recipes here!
- ½ cup white vinegar 120 mL
- ¼ cup vegetable oil 60 mL
- 1 Tbsp sugar
- 2 tsp ground cumin
- ½ tsp salt
- ¼ tsp ground black pepper
- 2 15-oz cans cans pinto or kidney beans drained and rinsed
- 1 15-oz can black beans drained and rinsed
- 1 15-oz can corn drained
- 1 red bell pepper diced
- ½ medium red onion seeded and diced
- 2 jalapenos seeded and finely chopped
- ¼ cup fresh cilantro
- Dressing: Whisk together the Dressing ingredients. Set aside.
- Salad: Toss together the Salad ingredients.
- Combine: Mix the dressing into the salad mixture. Cover and refrigerate for an hour to allow flavors to mix (can skip this step if necessary). Keep in an airtight container in the fridge for up to 5-7 days.