Beans, lentils, and peas, collectively known as legumes, are staple foods in cuisines around the world and for good reason. They are versatile, pair well with many flavors, and are one of the more affordable and nutritious foods that are widely available. However, most people in the U.S. do not eat enough of them; an estimated 80% of people are falling short of recommendations. Learn how you can enjoy more in your dishes from our Nutrition & Health Sciences team. 

Legumes provide protein, fiber, vitamins, and minerals 

Legumes are a nutrient-dense, plant-based protein option that also provide fiber—a combination that helps people feel full and satisfied longer. Many varieties are also a good source of iron, potassium, folate, and more. Legumes are relatively affordable compared to other protein sources, so they can help manage food budgets and boost the nutrition of your favorite recipes.

For example, ½ cup of cooked lentils provides:

• about 9g of protein
• nearly 8g of fiber
• a good source of iron

A sustainable food source

Legumes are a relatively sustainable food and are recommended as part of a diet that prioritizes planetary health. Legumes release less greenhouse gas emissions compared to other crops. They also make their own nitrogen which improves soil health and reduces the need for nitrogen fertilizers.

Recipes and products that help you enjoy legumes more often

Legumes are some of the most versatile ingredients you can stock in your pantry. Whether you want to enjoy familiar flavors or try something new, there are many ways to prepare them. Here are some of our favorite recipes you can try at home:

Starters & sides

Bowls/salads

Main dishes and dinners

From flavorful snacks and high fiber pastas that feature legumes to convenient soup and chili varieties like Pacific Foods Organic Spicy Harissa Lentil Soup and Pacific Foods Organic Plant-Based Chilis, there are many delicious ways to enjoy more beans, peas, and lentils. Quick scratch cooking solutions can be a great place to start. 

For more tips on eating well, check out our meal plans and tip sheets. Sign up for our newsletter to get the latest information and insights from our nutrition experts.

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