You should add these legumes to your diet
What's the story
African legumes are an essential part of vegetarian diets, providing rich sources of protein, fiber, and nutrients. They not only elevate the nutritional value of your meals but also contribute unique flavors and textures. Adding them to your pantry can diversify your culinary choices while promoting sustainable food practices. Here are some must-have African legumes for a holistic vegetarian pantry.
Bambara
Bambara groundnuts: A nutrient powerhouse
Bambara groundnuts are drought-resistant legumes that flourish in arid areas. They are rich in protein, carbohydrates, and essential amino acids. These nuts can be boiled or roasted and added to different dishes like stews or salads. Given their high nutritional value, they make an ideal option for vegetarians looking to up their protein intake without consuming meat.
Cowpeas
Cowpeas: Versatile and nutritious
Cowpeas, aka black-eyed peas, are grown throughout Africa. They provide a good source of protein, fiber, vitamins, and minerals (iron and potassium). Cowpeas can be cooked in soups/stews or even mashed into fritters. From soups to salads, their versatility makes them fit seamlessly into various cuisines while providing the necessary nutrients.
Lentils
Lentils: A staple with variety
Lentils are also available in various colors such as red, green, and brown varieties that are easily available in African markets. They cook relatively faster than other legumes, making them perfect for busy schedules. Lentils deliver loads of protein with dietary fiber that helps in digestion. They blend easily in soups or curries, making them both textured and nutritious.
Chickpeas
Chickpeas: Protein-rich delight
Rich in proteins and vitamins such as folate, chickpeas are a must-have for vegetarian diets. Not only do they provide health benefits by aiding cell growth and keeping one healthy, but their versatility also makes them a staple in all meals, ensuring a balanced diet. Plus, having chickpeas at home promotes sustainable eating habits, which benefits long-term health.