Legumes Are on the Menu!

Food and nutrition

Published on 30 January 2018
by Isabelle Huot

Even if legumes aren’t always universally enjoyed in Quebec, they’re an essential food with great nutritional value. A source of high-quality proteins, low in fat, high in fibre, and rich in several vitamins and minerals, they deserve to be a regular part of your diet! 

 

Did you know? 

40% of all legumes sold around the world come from Canada. In fact, Canada is the world’s main producer and exporter of dried peas and lentils. While India and Turkey mostly buy Canadian lentils, the United States prefer chickpeas and dried beans.

 

Legumes: much more than just baked beans!

The beans that make up traditional baked beans are part of the greater legume family. But there are many other members to consider as well!

  • Dried beans: black, kidney, white, pinto, adzuki, lima, urd, soy, broad, etc.
  • Dried peas: whole, split, chickpeas, etc.
  • Lentils: green, red, brown, etc.

Try a variety to discover your favourite legumes!

 

Legumes: how to prepare them... and enjoy them!

Many people like hummus. Made from chickpeas, it is an ideal spread for raw vegetables or as a substitute for mayonnaise on sandwiches. Chickpeas, tahini, olive oil, garlic, lemon juice, and spices: simple and delicious!

 

Shake up your Bolognese sauce, shepherd’s pie, or meatloaf! Substitute all or part of the ground meat with lentils. Their texture is perfect!

 

Are you a fan of Mexican flavours? Kidney beans are wonderful in tacos, nachos, burritos, and quesadillas. Some delightful discoveries for your taste buds!

 

Craving a healthy dessert? Homemade black-bean brownies or puddings are sure to surprise you. A guaranteed success!

Isabelle Huot
Doctor in nutrition, spokesperson for the Kilo Cardio weight loss program