A quick Google search for ‘superfoods’ yields results that include things like blueberries, salmon, avocado, seaweed, oats, walnuts, ginger or wheatgrass.
These foods are great and they are probably on the list because they have high concentrations of antioxidants like certain minerals and vitamins.
But I always tell people this: the real superfood is legumes.
I know, I know. Much less glam than berries and wheatgrass but hear me out.
Legumes, which are things like beans, lentils, and peas, are high in fiber and protein. They have iron, magnesium, potassium and folate. There aren’t many foods that you can say all of that about and more!
But, I can’t argue with you if you think something like beans can be a little bland and boring. So today I’m sharing 10 recipes that use legumes!
10 Legume-based Dishes
Mediterranean Chickpea Salad: Combine chickpeas, diced cucumbers, cherry tomatoes, red onion, olives, and feta cheese. Dress with olive oil, lemon juice, salt, and pepper for a refreshing salad.
Black Bean Quesadillas: Spread mashed black beans on a tortilla, top with shredded cheese, diced bell peppers, and onions. Cook until crispy and serve with salsa and guacamole.
Lentil and Vegetable Stir-Fry: Stir-fry cooked lentils with a mix of colorful vegetables like bell peppers, broccoli, and carrots. Season with soy sauce, garlic, and ginger.
Spicy Peanut Butter Chickpea Wrap: Toss chickpeas with a spicy peanut sauce, then wrap in a whole-grain tortilla with shredded lettuce, grated carrots, and sliced avocado.
White Bean and Kale Soup: Simmer white beans with kale, diced tomatoes, vegetable broth, garlic, and Italian seasoning for a hearty and nutritious soup.
Edamame and Quinoa Salad: Combine cooked quinoa with edamame, diced bell peppers, corn, and avocado. Dress with a lime-cilantro vinaigrette.
Black-eyed Pea Tacos: Fill corn tortillas with seasoned black-eyed peas, shredded cabbage, diced tomatoes, and a dollop of Greek yogurt or sour cream.
Chickpea Curry with Basmati Rice: Cook chickpeas in a fragrant curry sauce made with coconut milk, curry paste, onions, garlic, and spices. Serve over fluffy basmati rice.
Split Pea and Ham Soup: Simmer split peas with diced ham, onions, carrots, celery, and broth until creamy and flavorful. Season with salt, pepper, and thyme.
Vegan Lentil Sloppy Joes: Cook lentils with onions, garlic, tomato sauce, and spices like chili powder and cumin. Serve on whole-grain buns with a side of pickles and coleslaw.
Notes: lots of this can be prepared in advance or quickly, and eaten in any amount according to hunger level!