How to Include Legumes in Your Weight Loss Diet

How to Include Legumes in Your Weight Loss Diet

 

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“Legume” is a general term used to describe plants that produce pods with seeds inside and include common edible types such as beans, soybeans, peas, chickpeas, lentils and peanuts. Incorporating more legumes into your diet is not only a healthy strategy (as they typically contain lots of vitamins, minerals and fiber) — they can also be beneficial as part of a weight-loss diet. Legumes are versatile and can be prepared in many different ways to suit most palate.

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Add legumes to soups and stews. Cooked legumes, such as lentils, red kidney beans, split peas, chickpeas, fava beans or black beans make a tasty and healthy addition to soups and stews. Due to their protein content, they also make an excellent substitute for meat/chicken/fish, particularly if you’re a vegetarian.

Make sure to soak beans and peas before adding them to soups and stews, so the potentially harmful compounds get leached out.Chickpeas are also known as garbanzo or  beans to some people and are the main ingredient in hummus.  beans are sometimes referred to as broad beans because of their flattened shape.Another name for black beans is turtle beans.

 

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Use legumes on salads. Many types of legumes also go well with salads, particularity lentils, black-eyed peas, edamame beans and Lima beans. Sprinkle whole beans, peas or lentils on top of an iceberg lettuce salad, or add them to a cold potato salad. Remember that black-eyed peas and lentils don’t need to be soaked beforehand.

Legumes go well with a variety of salad dressings, including creamy ones and oil and vinegar-based types.

Soy nuts (roasted soybeans) make tasty and healthy garnishes for most salads.

Edamame is also known as green soybean and often eaten directly out of the pod after being cooked and salted.

Lima beans are also sometimes called butter beans or Madagascar beans.

 

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Substitute wheat flour with finely ground legumes. When making cookies, muffins and breads, substitute about 10% of the wheat flour with finely ground legumes, such as lupin, garbanzo or fava bean flours.[4] They will give your baked goods more fiber and protein, and might be easier to digest and tolerate if you’re sensitive to gluten — which is in wheat and many other grains.

Consider adding pureed beans or lentils to your brownies and cupcakes, but just don’t tell your kids! Black beans make excellent gluten-free brown

 

Use a coffee grinder and set it on “fine” or “espresso” to grind beans and peas into flour before cooking/baking with

or food processor if you n’ want to gunk up your coffee .

 

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Serve legumes as dips for chips and veggies. Some legumes can be whipped up (pureed), combined with a little vegetable oil and made into tasty dips for chips, breads and veggies — hummus is a good example and made from blended chickpeas Hummus is a low-fat, high-protein dip that you can spread on bread or serve with vegetable sticks, such as carrots, celery and zucchini.

Hummus and other legume-based dips are very common in Middle Eastern and Mediterranean cuisine.Re-fried bean dip is very popular in Mexico and South American countries and used for taco chips and in burritos.Try a spicy edamame dip and serving with pita chips and veggies.

 

 

How to Include Legumes in Your Weight Loss Diet

 

 

 

 

 

 

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