Upgrade your diet with these wholesome legumes
What's the story
From lentils to chickpeas, African pulses give you a plethora of options for enriching vegetarian diets. Not only are these legumes loaded with proteins and fibers, they also add to the flavor and nutritional value of several dishes. Here's how they can rejuvenate your vegetarian meal plans.
Drive 1
Lentils: A versatile staple
Lentils are a staple in many African cuisines owing to their versatility in various recipes. They are available in several colors such as green, red, and brown, all lending distinct flavors and textures. Lentils cook faster than other legumes and are perfect for soups, stews, or salads. High in protein and fiber, they keep you energized through the day while promoting digestive health.
Drive 2
Chickpeas: Nutrient powerhouse
Chickpeas are yet another popular pulse commonly found across Africa that can spice up vegetarian meals with their nutty taste and firm texture. They're frequently tossed in salads or blended into spreads like hummus. Chickpeas make for a good source of plant-based protein along with essential vitamins like folate and iron. Their versatility can be used to roast them for snacks or add curries for substance.
Drive 3
Black-eyed peas: Traditional favorite
Black-eyed peas are culturally significant in many African communities as a symbol of prosperity when eaten on celebratory occasions. These legumes have a mild flavor that compliments spices used in African cooking styles, like stews or rice dishes called jollof rice. Rich in fiber content along with vitamins A and B6, black-eyed peas are good for heart health by lowering cholesterol levels.
Drive 4
Bambara groundnuts: Lesser-known gem
Not many people have heard of bambara groundnuts, but they can prove to be a goldmine in vegetarian diets, given their high nutrition profile. The seeds are packed with protein, and minerals including calcium, magnesium, and zinc, without the risk of allergens that come with eating nuts. They make a great accompaniment to several dishes, adding flavor and nutrition.