EAT MORE BEANS, PULSES AND LEGUMES
As the saying goes, beans, beans are good for the heart... We’ll leave it there, shall we? What is certainly true is that most of us should be eating far more of them. Not only does their production have a low environmental impact, they’re rich in protein, fibre, iron and potassium and are a healthy alternative to meat.
According to the latest government statistics, nearly half of Brits are trying to reduce the amount of meat in their diet and 13 per cent of the population consider themselves “flexitarians”, defined as eating a mixed diet, mainly vegetarian, with meat occasionally – meaning more of us are reaching for legumes, pulses and beans for our protein source.
Although the terms are used interchangeably, legume refers to any plant from the Leguminosae family and includes its leaves, stems, seeds and pods. A pulse is the edible seed from a legume plant, for example beans, lentils and peas.
So now we know exactly what they are, how do we go about eating more of them?
1 Quick wins
You might be surprised how many vegetables you already eat are, in fact, legumes. Garden peas, green beans, sugar snap peas and mangetout, to name but a few. So, the first step is to increase your consumption of the legumes you already enjoy.
Another quick win is the humble baked bean. A tin of beans is packed with fibre and protein and is low in fat, but the sauce can contain lots of added sugar, so buy a lower sugar variety if possible.
If you’ve got a few minutes to spare, and packet of lentils to hand, then a quick dal is one of the healthiest comfort foods there is. Fry up a diced onion, 2 cloves finely grated garlic, 1 tsp finely grated ginger and 1 tbsp curry powder for a few minutes on a high heat. Add 200g red lentils, 1 can chopped tomatoes, ¼ tsp salt and 600ml water. Bring to a boil and reduce to simmer for 15 minutes.
And if you don’t have time to cook, did you know that peanuts are a legume? Like soybeans, lentils and chickpeas, peanuts are edible seeds that grow in pods. Peanuts are a fabulous snack, so keep some handy for when the munchies call. But a word to the wise, they are calorific; a snack-size portion is 30g, or a small handful.
2 Throw in a tin
You can add a tin of pulses to almost anything, including family favourites like bolognese sauce, cottage pie, curries and stews. Choose your favourite from lentils, chickpeas, kidney, cannellini, flageolet, pinto or borlotti beans.
Another great idea is to swap your regular mashed potato for an easy white bean mash – it’s actually quicker than boiling potatoes. Gently heat 2 tbsp olive oil and 3 cloves crushed garlic in a medium saucepan and cook for a minute or so until the garlic has softened. Add 1 tin of drained white beans (cannellini or butter beans) and mash lightly with a fork. Add 30ml water and bring to a simmer for 3-4 minutes until the water has reduced almost completely. Take off the heat and set aside. Mix 2 tbsp plain yoghurt and a squeeze of lemon juice in a bowl and season well. Stir the yogurt mixture through the beans, and serve.
These days many pre-cooked pulses come in pouches that are perfect for adding an extra dimension to salads and side dishes. Black beluga lentils make a dramatic base for a more interesting salad. Just tip a packet into a bowl, add a finely diced red onion, dress with 1 tbsp apple cider vinegar, 1 clove finely-grated garlic, 1 tsp runny honey, 1 tbsp extra virgin olive oil and top with roasted cherry tomatoes (pour over any juices from the pan, too) and crumbled feta cheese.
3 Don’t forget frozen
Frozen pulses are your friend – not only super convenient, but because they are picked and frozen straight away they often retain more of their vitamin and mineral content than vegetables that have had a long journey to the supermarket.
Bean and pea mixes can be eaten as a simple side dish but are also excellent defrosted and added to salads. Podded frozen edamame beans are widely available these days and are an alternative to peas.
Or, for hummus fans, try making this variety with an Asian twist. In a food processor, add 200g defrosted edamame beans, 2 tbsp light olive oil, 1 tsp sesame oil, 1 clove of crushed garlic, juice of a lemon, 2 tbsp water, ½ tsp wasabi (optional), ½ tsp salt. Blend on high for a minute or until smooth.