Creative Ways of using Legumes

Legumes are wholefoods which can contribute greatly to our protein intake. They can be especially useful for vegetarians, vegans or individuals cutting down on their meat intake. Legumes are high in fibre and have a low glycaemic index, which means they are suitable for diabetics. They are also advisable to consume as part of a cholesterol-lowering diet. Legumes can be used in many ways and form a tasty meal or snack.

 

• Use as a meat substitute, e.g. in burgers and meatballs

• Add to soups, stews and stir-fries

• Add to salads

• Puree and use to make dips and spreads

• Use legume flours in cooking and baking, e.g. chickpea flour and soya flour.

 

To make crunchy snacks with legumes:
1. Cook 1 cup dried legumes until just tender. Drain and spread on paper towels to dry.
2. Coat them in oil. Arrange in a single layer on a large baking sheet.
3. Bake at 200°C for 15-20 minutes, stirring a couple of times, until they are crispy.
4. Sprinkle a little salt and spices over them. Let them cool and enjoy!
Hint: Roasted legumes can also be added to trail mixes, muesli or salads.