Magical seed pods
FULL OF PROTEIN, FIBRE, ZINC AND IRON, LEGUMES ARE GAINING IN POPULARITY
BEANS, beans, they’re the magical fruit, and their powers go beyond what happens when you pull dad’s finger. Packed with protein and fibre, and a source of zinc, iron and low-GI carbohydrates, legumes are shaking off their flatulence-related image problem and making their mark in cafes, restaurants and home kitchens.
As the trend towards meat-free or low-meat diets continues (2.5m Australians and counting), so too does the popularity of legumes.
According to the Grains & Legumes Nutrition Council’s (GLNC) latest consumption study, 28 per cent of Australians now eat some form of legume regularly, up from 24 per cent in 2014.
Searches for brown lentil recipes surged by 90 per cent on Taste.com.au last year, and more people were also hitting the search button on chickpea dishes.
Otherwise known as garbanzo beans, chickpeas are widely touted as the world’s most beloved bean, with hummus credited for much of that popularity. The tasty dip even claims its own annual event – International Hummus Day – falling tomorrow, May 13.
Tech entrepreneur and hummuslover Ben Lang invented the “holiday” at a 2012 hacking event, and it soon became a viral sensation.
Dietitian Melissa Meier, of Honest Nutrition, is among the fans.
“People are getting more and more interested in legumes, not only as more look for plant-based protein, but also as more research comes out about how good they are for you,” she says.
“People who eat more beans are living for longer, and reducing their risk of chronic diseases such as diabetes and heart disease.”
The GLNC recommends eating two or three serves of legumes each week, and notes they contain more protein than most other plant foods.
“A serve of red meat, for example, provides 20g of protein, while a cup of black beans contains 14g of protein, and a cup of brown lentils offers 19g of protein,” Meier says.
Variety is key, as the nutritional profile varies between different types of beans, lentils and chickpeas.
For fussy eaters, Meier suggests introducing legumes into the dishes you usually enjoy, and increasing the quantity over time.
“You could start with 50/50 lentils and meat in spaghetti bolognese and shepherd’s pie, and slowly replace the meat altogether,” she says. “Put them in burger patties, make falafel as a barbecue side dish, or just rinse a tin of chickpeas and throw them into the oven with your baked vegies.”
Dips such as hummus are another easy way to pack in extra serves of legumes. “Most kids love a yummy dip with crackers or vegie sticks,” Meier says.
For those concerned about the musical side-effects of eating legumes, a gradual introduction will help the body adjust to the increased fibre consumption.
“Increase your intake gradually and make sure you drink plenty of water as fibre absorbs water,” Meier says. “Their reputation for gas may be warranted, but it’s easy to get around.”