Most people think that healthy eating = expensive. Fresh vegetables, quality meat, seafood – yes, that costs a lot. But there are foods that are cheaper than eggs or chicken and are still packed with protein, fiber, and vitamins. These are... legumes: beans, peas, and lentils, according to the review The Washington Post.

They:

  • rich in protein and fiber;
  • support the microbiome and digestion;
  • help lower sugar and cholesterol levels;
  • good for the heart and weight;
  • have a low carbon footprint.

American scientists advise adults to eat from half a glass dailyBut most people barely earn that much in a... week.

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To increase your consumption of legumes, you don't need to completely change your diet — it's enough to "incorporate" them into basic dishes. For example:

  • black beans to go with eggs for breakfast;
  • hummus instead of mayonnaise in a sandwich;
  • in chicken salad – white beans;
  • in pasta with tomato sauce – red beans;
  • in borscht, soup or stew – mashed white beans for thickening;
  • Lentils in minced meat or Bolognese sauce.

Legumes are a versatile, delicious, affordable, and eco-friendly superfood. They pair well with Mexican, Italian, and Asian dishes. And half a cup a day is a real investment in health that costs next to nothing.

healthy eatingsuperfoodslegumes