Whole foods: the nutritional benefits of legumes


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Legumes or beans have made somewhat of a comeback in recent years with cannellini, kidney and borlotti beans featuring regularly in a range of cuisines including Mexican, Italian and Lebanese.

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All beans are extremely nutritious containing a mix of low glycaemic index carbohydrates, dietary fibre and protein; their relatively high protein content making them a popular meat substitute for vegetarians.

The soluble fibre found in beans has been shown to help lower blood cholesterol levels and beans also contain high levels of B-group vitamins, iron, calcium, phosphorous, zinc and magnesium as well as folate.

While legumes are often used as the base of meals for vegetarians, beans can also be used in range of meals including mince, soups and salads for extra bulk and an extra nutrition hit. And best of all, legumes are extremely cheap, making them a most economically addition to any meal.

Recipe of the week: Avocado, Orange and Borlotti Bean Salad

For this week’s recipe of the week: http://www.shapeme.com.au/recipeoftheweek/

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