Legumes

Chickpeas

Chickpeas are classified as legumes. According to the Web page Fruits & Veggies Matter, chickpeas are the most consumed legumes around the world. They are a favorite food item in Mediterranean, Middle Eastern, South American, and Caribbean cuisines. There are just 130 calories per half cup of unsalted chickpeas. Some of the nutrients that chickpeas can provide are 2% vitamin C, 4% calcium, 15% iron, 6 grams of dietary fiber, and 7 grams of protein of the recommended daily value. Chickpeas, as most legumes, are highly used in vegetarian diets for its protein.

Pigeon Peas

The popular pigeon pea is known by different names around the world. Here in the United States, it is known as the pigeon pea. In Argentina, it’s called arveja. In Venezuela, it’s known as quinchoncho. The frijol de árbol is how it’s known in Mexico, and in Puerto Rico it’s called gandul. This legume is cultivated in Hawaii and Puerto Rico, and is a very important food in the Caribbean diet. In fact, one of the most popular traditional dishes in Puerto Rico is arroz con gandules, which in English translates into rice with pigeon peas. According to the Food and Agriculture Organization of the United Nations (FAO), legumes provide carbohydrates and more protein than meat. Vegetarian diets favor the consumption of legumes, because they can provide the daily protein requirements for the human body.

Lentils

Lentils, like chickpeas, are classified as legumes. According to the Web page The World’s Healthiest Foods of the George Mateljan Foundation, one cup of cooked lentils can contain 229 calories, approximately 60% dietary fiber and 80% folate (can we add why this is good for you – I don’t think many people know what folate is). Some of the nutrients provided by this legume are manganese, iron, phosphorous, vitamin B1, and potassium. The amount of fiber found in lentils provides a great variety of health benefits such as lowering cholesterol, reducing the risk of a heart attack, and stabilizing blood sugar.