A healthy diet lays the groundwork for a vibrant life. As the cold season arrives, it’s a perfect moment to return to simple, wholesome meals. Pulses are among the most recommended foods by experts.
Traditional menus often featured legumes daily, with lentils, beans, or chickpeas taking center stage. Yet this pattern has faded, and pulse consumption has declined. Experts warn that this shift is a mistake in daily habits.
A recent study from Harvard University supported the value of grandmotherly menus and found that increasing vegetable intake benefits overall health.
Foods that should always appear in a diet, according to Harvard University
Legumes should be a staple in every diet, as advised by Harvard University. Their long shelf life makes them ideal for the pantry, saving time when meal planning becomes hectic.
Benefits of legumes
Regular legume consumption supports weight management, helps reduce risks related to obesity and type 2 diabetes, lowers blood pressure, and can decrease cholesterol. They contribute to heart health as well.
Legumes are nutritious, rich in fiber and vitamins, and provide high-quality protein along with minerals such as magnesium, calcium, and potassium. The Spanish Nutrition Foundation highlights vitamins B1, niacin, thiamine, B3, and B6 as among the most prominent in legumes.
How many pulses should be eaten per week?
Experts suggest aiming for four servings of legumes weekly. They can be enjoyed at lunch or dinner and prepared in many different ways.
For variety, replace heavier recipes and stews for dinner with lighter options like vegetable salads or hummus. These are excellent ways to incorporate pulses into daily meals.
Different legume recipes
Beyond the classic lentil with chorizo, baked beans, or bean casseroles, pulses can be enjoyed in numerous ways. Simple recipes are offered to add them to salads or hummus, making healthy eating easy.
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Three easy and delicious legume recipes for fall menus
Another tasty option to include pulses is hummus. If a different twist is desired, lentils can be blended into hummus. It’s surprisingly simple. Wash a pot of lentils well, blend with extra-virgin olive oil, 30 grams of roasted sesame seeds, and the juice of half a lemon. Whisk until smooth, and it’s ready to serve.