When was the last time you ate chickpeas, navy beans or black-eyed peas?
They're good sources of protein and can be a healthy substitute for meat, which has more fat and cholesterol.
Rediscover legumes and all the nutrition and versatility they have to offer.
They also have phytochemicals, a group of compounds that may help prevent chronic diseases such as cardiovascular disease and cancer.
In addition, they're a good source of fiber --- the part of plant-based foods that your body doesn't digest.
A diet high in fiber can reduce your risk of developing diabetes and help lower blood cholesterol levels, which can reduce your risk of heart disease.
Soybeans, one type of legume, are unique among beans because they contain all of the amino acids needed to make a complete protein, just like meat.
Because it has a bland, spongy texture, tofu absorbs the flavor of other foods when you marinate or cook it, making it very versatile.
Soy milk is a soy beverage made by grinding soybeans and mixing them with water to form a milk-like liquid.
Use soy flour in baked goods for added protein, fiber and phytochemicals.
Peanuts, commonly thought of as nuts, are actually a member of the legume family along with beans and peas.
Peanuts can be eaten in moderation as a snack, or added to foods such as stir-fries.
Here are suggestions to help you select, store and serve these healthy foods.
Many supermarkets and food stores stock a wide variety of legumes --- both dried and canned --- for greater versatility in cooking.
Place dried legumes away from heat, light and moisture.
Beans and other large, dried legumes such as chickpeas and black-eyed peas require soaking in room temperature water, a step that rehydrates them for more even cooking.