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Beans and Legumes: Powerful Plant Protein

February 8, 2020

Beans and legumes are great, affordable and nutrition dense sources of protein.

Nicole VanQuaethem

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Beans and Legumes: Powerful Plant Protein


Beans and legumes are great, affordable and nutrition dense sources of protein. You can buy canned or raw lentils, black beans and chickpeas at a great price! These proteins are easy to cook and since they don’t have a strong taste, they can be added to a variety of dishes. Add chickpeas to stir fry or blend into hummus, add black beans to tacos or even into brownies, and have lentils in a grain bowl or even in a soup. I have said it before, but you don’t have to be vegan or vegetarian to enjoy wonderful plant-based proteins. They are affordable, nutritious, easy to make, and delicious!

Benefits

Chickpeas: Great source of protein, fibre, folate, iron and manganese.

Lentils: High levels of fibre and protein. Also a good source of folate, iron, manganese, copper, etc.

Black beans: High in folate, fibre, copper, manganese, vitamin B1, phosphorus, protein, magnesium, iron

Edamame: contains great sources of protein, potassium, phosphorus, folate, magnesium and more!

Generally legumes and beans are high in protein and fiber, help stabilize blood sugar levels and contain many vitamins and minerals.

Uses and Recipe Inspiration 

If you check out the recipe tab on my blog you will find a lot of recipes using beans and legumes.

Lentils: Great alternative for vegans and vegetarians and can be used in a variety of dishes such as salads, veggie burgers, chilli and pasta. Check out Lentil Walnut “Meatballs” and Walnut Lentil Stuffed Mushrooms.

Chickpeas: Toss them on a salad, in a soup, make them into hummus, or try roasting them! Check out my Comforting Quinoa Chili, Rosemary Beet Hummus and Baked Falafel recipes!

Black beans: Can be used similarly to lentils and have a great hearty texture that will keep you full! Perfect in grain bowls, stir fry, and tacos and they can even be used in brownies. Check out some of my taco recipes here.

Edamame: Add cooked edamame hot or cold to stir fry dishes, salads, and grain bowls.

Buckwheat Noodle Pasta

This salad (if you can call it that), can be eaten cold or hot! Its also easy to customize so feel free to be creative!

Ingredients – Serves 2

  • 2 servings of cooked buckwheat/soba noodles
  • 1 carrot, shredded
  • 1 bell pepper, sliced
  • 1 cup of cooked edamame
  • 1 cup broccoli, shredded
  • 1 cup celery, sliced thinly
  • 2 tbsp peanut butter, melted
  • 1/4 cup peanuts, crushed
  • 1/4 cup sesame Oil
  • 2 tbsp tamari
  • 2 tbsp green onion, sliced
  • 1tsp ginger powder
  • 1 cup mushrooms, sliced

Optional

  • 1/2 cup purple cabbage, shredded
  • 2 servings of crispy tofu

Directions:

Warm Option:

  • Cook noodles and edamame
  • Saute carrots, celery, broccoli, and mushrooms in a frying pan in avocado oil on medium heat until softened
  • Make sauce my combining peanut butter, sesame oil, ginger powder and tamari
  • Combine all the ingredients and top with crushed peanuts

Cold Option:

  • Let noodles cool and edamame cool
  • Don’t cook veggies
  • Omit mushrooms
  • Add sauce and enjoy! 

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Registered Holistic Nutritionist, Owner of Simply Nic and 1:1 Digital health coach with a passion for all things intuitive nutrition and wellness!

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