How to eat more legumes

What you don’t eat, you don’t crave.

Adulting and life admin takes a lot of our time and energy besides our day jobs. when it comes to nutrition and eating, there’s very little brain space left to even think about new recipes, we can too comfortable in our own ways the only time we end up trying something new is either when eating out or if we get fed up with the repetitive meals.

Back in high school, I learned the hard way the importance of nutrition and eating all sorts of vegetables and fruits in order to sustain my body.

However, it was only a couple of years ago I slowly started incorporating pulses and only probably 3 years ago that I fully understood how important they are.

They often get a bad rap thanks to ‘childhood traumas’ like school cantines, gassy tummies and not so good stews.

The truth is, legumes can be made into such pleasant meals if you 1. prep them correctly and try a couple of recipes to match your vibe. With time, your gut and body will get used to them.

They are relatively cheap, full of nutrients and healthy protein and carbs, have a great effect on keeping your blood sugar in check - major reasons to incorporate them into your diet.

I think legumes are kind of an acquired taste - the more you eat them, the more you crave them. I attest to this - I now can’t go a week without a good soup or lentils in my salad.

Here’s how I managed to incorporate them into my diet.

At first, I have to say - ever since living in the Mediterranean/Spain, this quest has been much easier. The insane variety of grains in supermarkets, often ready to use in huge glass jars and their low price has removed many obstacles

Add legumes to your existing meals as a side dish

First, the easiest way to add legumes to your diet is to add them to your regular meals. For example, if you’re roasting potatoes, add a can of chickpeas on a sheet pan and let it cook.

Alternatively, soak your lentils overnight, cook the next day and store it in the fridge. Next time you make a salad, throw in a bunch of lentils. I like to do this with beluga lentils. And you can do the same thing by adding a pulse of your choice to rice, quinoa, millet or steamed/roasted vegetables next time you have it as a side dish.

Soups and stews

Stews are an amazing way to discover or add a new meal category. You can batch-book it on Sunday and enjoy the whole week or store in the freezer to have later. The typical dish here is an Indian dahl, but I’m not a huge fan of Indian cuisine. Therefore, I set a challenge for myself to test and find new recipes that don’t have their entire identity set in Indian spices.

Here, I’m sharing my favorite ones I cook regularly, almost on a weekly basis.

Tex-Mex chowder

A simple one including chicken, corn and black beans. Served with cheddar and tortillas. A complete meal, perfect for dinner. Batch-cook a save the rest in freezer. I cook this predominantly in autumn-winter as it is on the spicier side.

French lentil soup

I discovered this one in New York. Apparently, it’s a staple in Jewish delis and I’m not surprised. I devoured a huge cup in Central Park even though I wasn’t that hungry(!). Have it with a piece of sourdough. Yum.

Attaching a photo taken a couple of minutes before my life was altered by a soup.

A photo taken a couple of minutes before my life was altered by a soup. :D

This is my absolute favorite one, satisfyingly delicous, substantial, warm, to be devoured on repeat, across the seasons.

Moreover, if you’re too lazy to prep your breakfast, this is a perfect one to enjoy. Add in a piece of sourdough or egg-over-easy. And you have a complete meal that will keep you full for a long time.

I already memorized the recipe - that’s how often I cook this one.

So, here it is:

French lentil soup

1.5 celery stalks

2 carrots
6 garlic cloves
medium yellow onion
2 yellow potatoes
1.5 cup of brown lentils
a can of whole peeled tomatoes
chicken or vegetable stock (ca 1l)
worcheshire sauce
dried thyme
black pepper
salt to taste

Method:

Sauté aromatics
In a large pot, heat a few drops of olive oil. Add diced onion, celery, carrot. Add black pepper, salt and thyme.
Add pressed garlic cloves. Cook until soft (5–7 min).
Add the can of whole peeled tomatoes (break up with spoon) and lentils.
Pour in ~1L chicken or vegetable stock and add diced potatoes. Bring to a boil, then reduce heat and simmer for 30–40 minutes, until lentils and potatoes are tender. Stir in dash of Worcestershire sauce to taste.
Mix
Probably the most important part - take out about 1/3 of the soup and blend with a mixer. Pour back in. Let it simmer.
Taste and adjust salt, pepper, or Worcestershire if needed. Serve hot!

Not too aesthetic but delish

Topped it up with ground turkey meat.

White bean lemony soup

I alternate between French lentil soup and another one made from white beans - best to use beans on the smaller scale like cannellini beans. I‘d avoid butter beans this time. This soup - or rather a stew has a very refreshing, lemony taste - do not be afraid of garlic and lemon juice in this one.

Ingredients:

olive oil
1 large yellow onion, chopped
1-2 celery stalks, chopped
2 medium carrots, chopped
6 cloves garlic, finely chopped or pressed
1l vegetable broth
1 cup whole wheat couscous (or rice or small pasta of your choice)
Juice of 2 lemons
3 eggs
2 cans white beans, rinsed and drained

Method:

Sauté veggies:
Heat olive oil in a large pot. Add onion, celery, and carrots with salt and pepper. Cook 7–8 min until soft.
Add garlic & broth:
Stir in garlic for 1–2 min. Add broth, bring to a boil.
Temper eggs:
Whisk eggs and lemon juice. Slowly whisk in a ladle of hot broth.
Stir in white beans, egg mixture. Simmer briefly.
Take 1/3 of the soup and mix with a blender. Pour back in and simmer.
Stir in your pasta of choice, let it cook.
Serve!

Choose your pulse

My next tip is to embrace dishes where the primary ingredient is a pulse of your choice. A few of my favorites:

Hummus. Made of chickpeas - you can make it incredibly versatile by adding different flavors like Morrocan spice, beetroot, chilli, lemon etc. Great option to eat it as a standalone meal or a side dish or snack.
Edamame - snack, add to your salads, dishes, etc.
Beany taco mix - switch up meat or use both. Build a bowl or use in tacos.

Another category are desserts. My fave is a brownie made of red kidney beans. Without the need to add flour. Protein-packed alternative if you have a sweet tooth.

I have yet to find a good recipe for blondies using white beans.

Let me know if you got any inspiration and leave a comment with your tips! :)