The legume is a plant of the family Fabaceae, and the term legume can refer to the plant itself, or the seeds of the plant which grow in the plant’s pods. Legumes help fix nitrogen in the soil, so they are often used in crop rotation to replenish nitrogen deficient soil instead of using chemicals or fertilizer. Some common legumes are beans, peas, alfalfa, clover, and peanuts. Legumes are an extremely versatile food full of important nutrients and vitamins, and are the base for many tasty dishes.

Legumes are high in protein, folate, magnesium, potassium, and iron, and contain very little fat and no cholesterol. They are also high in fiber and offer compounds such as phytochemicals and isoflavones that can prevent chronic diseases. They are a very healthy food and a great source of fuel for the body. Research has shown a direct connection between the consumption of legumes and lower LDL cholesterol, lower incidence of certain cancers, improved health in diabetics, menopause relief, and weight loss.

Protein and carbohydrates are the building blocks of the body. Protein is used by every single cell within the body for growth and repair, and carbohydrates supply fuel for the brain and muscles. Legumes contain both protein and carbohydrates; in fact, the carbohydrates in legumes are the slow burning kinds that help maintain energy for a longer period of time. Legumes also contain a substantial amount of fiber which lowers cholesterol levels in the body and, in conjunction with the slow-burning carbohydrates, regulates blood sugar by slowing the speed at which glucose enters the blood stream.

For vegetarians, legumes a very important part of the diet because legumes provide not only protein, but iron and B vitamins as well. When combined with brown rice or wheat pasta, legumes can offer the same amount of protein as red meat, but are healthier because they are extremely low in fat content and have no cholesterol. The iron content offered by legumes is very similar to that offered by red meat. In addition to these two main dietary needs, legumes also offer phytochemicals (produced by plants to protect themselves from diseases and bacteria) that have anti-inflammatory properties which decrease risk of coronary disease and remove carcinogens from the body.

Because most legumes are very low in calories, but offer satiating ingredients such as slow burning carbohydrates, fiber, and protein, they are ideal for people trying to lose weight, or even for those trying to maintain a healthy weight. Legumes are bulky to consume (think of eating one cup of lentils), and fiber is an appetite suppressant meaning lasting satisfaction. They also provide the body with a source of energy to fuel work-outs such as weight lifting or cardiovascular training.

Soybeans stand out as the poster child of legumes because they are very popular and used in so many foods (even drinks). Soybeans are one of the healthiest legumes, and soy consumption has been linked to better heart health, better brain function, and decreased risk of breast and prostate cancers. Soybeans are very versatile and used to make tofu, soya milk, tempeh (another meat substitute), and soya flour for cooking and baking. Other common legumes are the black bean, black-eyed pea, chickpea (also known as garbanzo bean), fava bean, lima bean, kidney bean, and other lentils.

When purchasing a legume, look for a deep glossy color to signify freshness. Faded or extra pale coloring indicates a longer storage time which can lead to an off taste when prepared. Most supermarkets offer both fresh and canned legumes, and many can be purchased during any season. Canned legumes (like chickpeas), can be stored anywhere from two to five years; fresh legumes should be stored in an airtight container, placed in a cool, dark place, and will last up to twelve months.

Buying canned legumes is convenient for cooking, but fresh legumes can be prepared easily as well. Before cooking, certain fresh legumes should be soaked in water to make digestion easy (if not presoaked, some legumes will cause gas). Once soaked, the beans or lentils should be placed in different water and boiled, then reduced to a covered simmer for about an hour. Of course, cooking time differs depending on which type of legume is used. Once cooked, legumes can be added to soups, stews, or salads; they can be pureed to make dips and spreads (like hummus or dal), or even further processed into other types of food like tofu.

What’s great about legumes is that they can often be substituted for each other in cooking; if you are looking for kidney beans but cannot find them, use black and pinto beans instead. Legumes are also a great substitute for red meat – they provide the protein, iron, and other vitamins, but have low caloric value and very little fat. Legumes plants are not only good for the soil, but legume seeds are one of the most nutritious foods available; they are a very important part of any diet.