How to Add Legumes to Your Diet
Add cooked legumes to salads., Use hummus instead of mayonnaise., Incorporate soy products as a substitution for dairy., Make desserts with legumes.
Step-by-Step Guide
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Step 1: Add cooked legumes to salads.
Legumes make a great addition to any salad.
You can simply add cooked black-eyed peas or lima beans to a delicious iceberg lettuce salad.
Combine with some fresh-cut vegetables (like tomatoes, bell peppers, and cucumbers) and top it off with a vinaigrette or creamy salad dressing.You can also add lentils, peas, or edamame beans to a salad for extra flavor and protein. -
Step 2: Use hummus instead of mayonnaise.
Rather than slathering high-calorie mayonnaise on your sandwich, choose hummus instead.
It’s very spreadable, and adds a delicious creamy texture to savory sandwiches.
This is a great source of protein, and much healthier than using mayonnaise.You can also substitute hummus for other high-calorie options like guacamole, or as a pizza topping (instead of marinara sauce). , Soybeans are a type of legume that are often used to create dairy-free milk options.
If you want to pack some more legumes into your diet, try choosing soy milk or other soy products instead of dairy-based products., Legumes can be added to all kinds of desserts.Try making brownies with black beans.
Simply preheat your oven to 350 F and mix together the follow ingredients in a blender or food processor: one 15-ounce can of black beans (rinsed and drained), one egg, two egg whites, half of a large avocado (very ripe), one teaspoon of coconut oil, 2⁄3 c (160 mL) of unsweetened cocoa powder, ¼ teaspoon of baking soda, ¼ teaspoon of baking powder, ¼ teaspoon of salt, two teaspoons of pure vanilla extract, and 2⁄3 c (160 mL) of brown sugar.
Blend all of the ingredients together until it forms a smooth batter with no chunks.
Fold 1⁄3 c (79 mL) of chocolate chips into the batter.Grease an 8 in (20 cm) by 8 in (20 cm) pan and pour the batter into it.
Sprinkle a handful of chocolate chips on top.
Bake for 25-35 minutes, then let the brownies cool before serving. -
Step 3: Incorporate soy products as a substitution for dairy.
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Step 4: Make desserts with legumes.
Detailed Guide
Legumes make a great addition to any salad.
You can simply add cooked black-eyed peas or lima beans to a delicious iceberg lettuce salad.
Combine with some fresh-cut vegetables (like tomatoes, bell peppers, and cucumbers) and top it off with a vinaigrette or creamy salad dressing.You can also add lentils, peas, or edamame beans to a salad for extra flavor and protein.
Rather than slathering high-calorie mayonnaise on your sandwich, choose hummus instead.
It’s very spreadable, and adds a delicious creamy texture to savory sandwiches.
This is a great source of protein, and much healthier than using mayonnaise.You can also substitute hummus for other high-calorie options like guacamole, or as a pizza topping (instead of marinara sauce). , Soybeans are a type of legume that are often used to create dairy-free milk options.
If you want to pack some more legumes into your diet, try choosing soy milk or other soy products instead of dairy-based products., Legumes can be added to all kinds of desserts.Try making brownies with black beans.
Simply preheat your oven to 350 F and mix together the follow ingredients in a blender or food processor: one 15-ounce can of black beans (rinsed and drained), one egg, two egg whites, half of a large avocado (very ripe), one teaspoon of coconut oil, 2⁄3 c (160 mL) of unsweetened cocoa powder, ¼ teaspoon of baking soda, ¼ teaspoon of baking powder, ¼ teaspoon of salt, two teaspoons of pure vanilla extract, and 2⁄3 c (160 mL) of brown sugar.
Blend all of the ingredients together until it forms a smooth batter with no chunks.
Fold 1⁄3 c (79 mL) of chocolate chips into the batter.Grease an 8 in (20 cm) by 8 in (20 cm) pan and pour the batter into it.
Sprinkle a handful of chocolate chips on top.
Bake for 25-35 minutes, then let the brownies cool before serving.
About the Author
Emily Parker
Committed to making DIY projects accessible and understandable for everyone.
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