A good way to quickly improve your diet is to swap some of your regular servings of red meat with Lentils and chickpeas. If you aren’t including chickpeas and lentils in your diet, now it’s high time to do so as everyone looks up to improve their immune system due to novel coronavirus.
Legumes can act as a perfect replacement for red meat since they offer numerous benefits compared to read meat. According to a Canadian scientist, it may be worthwhile to include lentils and chickpeas into your daily meal as this can be helpful if you are trying to lose weight or managing diabetes among other health benefits.
Daily intake of various legumes can provide you with nutrients as diverse as copper, manganese, folate potassium among others. These nutrients can help protect against certain types of cancers, control blood sugar, and even manage weight.
5 Quick Lentils and Chickpeas Fix to Boost Your Daily Diet
They are also a good source of essential Amino Acids since they contain protein which can be a perfect addition to a vegan diet. Furthermore, foods high in fiber and protein such as chickpeas can help control hunger by slowing down digestion. To learn more here is a list of 5 quick lentils, beans and chickpeas fix to boost your daily diet.
1. Peas
Green peas should not be confused with green grams commonly known as ndegu in Kenya. Pea is part of a legume family and not vegetables as most people tend to think.
They are usually consumed as vegetables and are easily available in the frozen form. Peas are available in different forms including green peas, blue peas, dun peas, black-eyed peas, maple peas, and white peas. They are nutritious and contain a sufficient amount of antioxidants and fiber.
According to research regular consumption of peas can help protect against chronic diseases such as cancer and heart diseases. In Kenya, you can easily find fresh peas at various online grocery shopping sites such as Jamboshop which offers same-day deliveries for groceries.
2. Licorice
Licorice is a leguminous root used to sweeten many edible products. Its seed and pod are also fit for consumption. Licorice can also be used for medicinal purposes. The root extract of licorice is often used to treat a variety of skin conditions, including eczema and acne.
3. Lentils
A good way to add protein to your diet is to consume best lentils. Besides they can be more beneficial to your vegetarian diet. When harvested they often dried before being taken to the market. Lentils are usually available in various sizes and shapes. The most common types of lentils include Red lentils, French lentils, Yellow lentils, Green lentils, and Quick lentils.
4. Peanuts
These legumes are often considered as nuts because of their flavor and texture, however, the structure and nutritional value of peanuts are exactly like other legumes. Peanuts are a good source of protein, polyunsaturated fats, B vitamins,s, and monounsaturated fats.
5. Beans
Research shows there are at least 400 different edible beans grown across the world. Beans are a great source of protein and do absorb the flavors they’re cooked with, so they can complement a variety of ingredients such as red meat. Some of the most common beans include
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Kidney beans
In Kenya, kidney beans are the most commonly consumed bean and the perfect accompaniment for rice. You can never miss kidney means at any online grocery store in Nairobi. Kidney beans are high in fiber and can help slow the absorption of sugar into the blood hence reducing blood sugar levels.
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Black beans
Black beans are a great source of proteins, folate, and fiber. Regular consumption of black beans can minimize the spike in blood sugar that occurs after eating a meal and therefore reducing the risk of weight gain and diabetes.
Other commonly consumed beans with high health benefits include soya beans, pinto beans, and navy bean all available at any grocery supermarket in Kenya.
Summary
If you are looking forward to boosting your daily diet, lentils, chickpeas, beans, and legumes can be excellent sources of B vitamins, dietary fiber, protein, and many other important vitamins and minerals that your body needs.