Big Health Benefits of Legumes

There’s a possibility that you’ve heard of legumes, and an even bigger chance that you’ve eaten these more times than you can count. Legumes are part of the vegetable family that includes beans, lentils, peas and peanuts. The most popular beans are kidney beans, navy beans, garbanzo beans and sugar snap peas. Most legumes can be found in dry, canned or frozen forms and are a cost effective way to add protein, fiber and other key nutrients to our diet. Even though they’re tiny, they come packed with health benefits, including:

Protein: Help build and repair tissue, satisfy hunger and increase energy with a plant-based protein.

Dietary Fiber: Legumes are loaded with fiber, which helps regulates the body and can help decrease your risk of gut-related illnesses.



Boosts Heart Health: Low in sodium and fat, legumes have been shown to decrease cholesterol, blood pressure and inflammation.

Aids in Weight Loss: Legumes are low-calorie and nutrient dense foods so you can optimize your calories.

Vitamins & Minerals: Majority of legumes are high in vitamins and minerals like iron, calcium, zinc, phosphorus and magnesium.



Sneaky Lentil and Ground Beef Spaghetti Sauce

Ingredients:

•  1 tbsp olive oil

• ½ onion, chopped



• 1 carrot, chopped

• ½ green bell pepper, chopped

• 1 garlic clove, chopped


• 4 oz. ground beef

• 1 cup cooked lentils

• 2 cups tomato sauce



Directions:

1. In a large frying pan over medium heat, add the oil, onions, carrots, bell pepper and garlic. Cook everything for 5 minutes.

2.Once the vegetables have cooked, add the ground beef and mix until browned.



3. Add the lentils and the tomato sauce and mix well. Cook for 5-8 minutes.

4. Serve over whole wheat pasta for an extra boost of fiber.

SERVINGS: 4



Calories: 191

Total Fat: 6g

Sodium: 47mg



Sugars: 9g

Protein: 13g