Legumes are a Dietary Fountain of Youth, the most important dietary predictor of human longevity. Yet, many of us don’t eat them frequently enough. Why? The answer lies in this rhyme I chanted as a kid:

Beans, beans, are good for your heart, the more you eat, the more you fart….

Yep, the #1 reason people give for not eating beans is, “fear of farts.” Really. The benefits of legumes far outweigh their costs. Learn why, and how to enjoy them.

For an amusing — and science-based!- take on legumes, watch this 4-minute video by my go-to source for all things food & health-related, Dr. Michael Greger. In it, he asks, “Would you rather pass gas, or pass on?”

 

All legumes (e.g., black beans, chickpeas, lentils, peas, edamame, etc.) are superfoods. They’re packed with:

  • Fiber
  • Lean protein
  • High-quality carbohydrates
  • B vitamins
  • Iron; magnesium; zinc; potassium; phosphorous

These nutrients have been shown, in study after study, to regulate blood sugar levels (important for pre-diabetics and diabetics), lower “bad” cholesterol and blood pressure, improve cognitive function, and fill you up. Beans are common in every Blue Zone — areas of the world with dense pockets of people who live extremely long lives. While diets across the geographically dispersed Blue Zones (Sardinia; Okinawa; Loma Linda, CA) differ, the one common element is: BEANS!

It’s time to show these culinary superheroes the love and respect they deserve. Vow to eat more beans. Your body and loved ones will thank you. Here’s how:

Breakfast Legumes

Cannellini Beans with Oregano Toastsmashed cannelli beans on toast: Hipsters opened our eyes to the delights of avocado toast. Former New York Times food journalist Mark Bittman offers a more nutrition-packed twist on the toast. Substitute a simple white bean salad for that avocado. As Mark says, it’s a breakfast that “will both get you going, and impress your out-of-town guests!”

Smashed Edamame Toast: Does your body require a hit of protein in the morning? Mine does. And this creamy edamame-avocado toast does the trick. A single serving provides 17 grams of protein (before the bread, which can add another 5-10 grams), ensuring you get your day off with a yummy, life-extending boost.

Legumes for Lunch

Lentil Salad (with Any Kind of Greens)chili lime bean salad: How is it that I just learned arugula is a cruciferous vegetable, a cousin of broccoli and kale? I always considered it a particularly healthy lettuce, more flavorful than iceberg or romaine. Now that I know it’s nutritionally dense, I sneak it into any recipe that will have it. It pairs particularly well with lentils, crisp diced cucumbers, and fresh herbs, in this surprisingly simple salad.

Chili Lime Bean Salad: Black beans are paired with chickpeas, corn, jalapeños and tomatoes — pantry staples (but if you have fresh cherry tomatoes, even better), then tossed in a maple syrup-lime vinaigrette. Serve on a bed of lettuce, or if you are in the mood for corn chips, go for it, and enjoy a little mid-day fiesta.

Legumes for Supper

MujadaraDiscover beans—the affordable super-food. Learn benefits + 7 easy recipes for every meal today. : This recipe is shockingly simple, requiring just five ingredients (olive oil, onions, cumin, lentils, rice). The slightly addictive, deeply satisfying flavor comes from taking the time to cook the onions for about 30 minutes, until they become caramelized and sweet. Soooooo damn good.

Creamy Mushroom and Black Beluga Stew: When you serve this elegant stew at a dinner party, your guests are certain to be impressed by its depth of flavor. But what they may not know is that you’ve served them the most nutritious legume of all — black belugas. Their dark color comes from the same antioxidants found in blueberries and blackberries, and they contain more protein, fiber, iron, and folate than any other legume. Best of all, they don’t require soaking, cook in about 20 minutes, have a little bite to their texture, and pair exceptionally well with ‘shrooms!

Red Lentil Dal: This is my go-to recipe when I feel as if I haven’t had enough lentils in my life, and I don’t have a ton of time to cook. The ingredients are my pantry staples — if I have fresh or frozen spinach I add it, but if not, no big deal. Red lentils require no soaking, and cook in 15 minutes. Serve on a bed of rice, or go crazy, and use my beloved Israeli couscous (technically a pasta, not a grain).

Pasta e Fagioli: I make this soup whenever I have a lot of carrots and celery in my fridge, typically after a party where I’ve served crudite, and my guests haven’t eaten all the veggies I wanted them to eat. This is one of those soups hearty enough to consider a meal. Tip: Make the pasta separately, and add to the soup while serving. Why? If you have leftovers, which is likely to be the case, the pasta will absorb too much of the soup’s liquid, and get mushy.