Legumes date back thousands of years throughout the world. Included are the more well known varieties of beans, chickpeas, lentils, soybeans and peas. There are thousands of varieties of legumes, however a portion are actually consumed.
Per 1 cup serving, legumes are rich in protein (15gm), complex carbohydrates (45gm), low in fat (1gm), very high in fibre (15gm) and approximately 250 calories. Further, they are nutrient dense in trace minerals and vitamins such as magnesium, potassium, iron, folate and B Vitamins. Legumes offer a good source of nutrients for individuals on a plant based 🌱 diet. An excellent source of fibre, helping to lower cholesterol levels while supporting heart ♥️ health and stabilizing insulin levels to prevent type 2 diabetes.
Fun Facts
Most variety of legumes are heliotropic plants; the leaves tilt throughout the day to face the sun and at night, they go into a folded "sleep" position.
According to The Blue Zones Diet research, the longest living people on our planet + 💯 , commonly include legumes in their meals every day. I can attest to this fact, as my grandparents living today in their 90s consume a variety of legumes, which were once grown from their organic garden. Dinner often remains a comforting and nutrient dense bowl of minestrone, packed with the power of legumes and a variety of vegetables.
Soaking Legumes for several hours brings them back to life, activating enzymes, proteins, minerals and vitamins otherwise not released. Soaking prior to cooking helps to remove indigestible sugars that may cause intestinal discomfort and bloating.
Soaking Method
Place legumes into a large bowl and cover with 2 to 3 inches of cool, clean water. Set aside at room temperature for 8 hours or overnight; drain well. Some experts indicate adding alkaline such as baking soda to reduce the sugars.
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