{"id":739638,"date":"2025-09-05T09:56:43","date_gmt":"2025-09-05T07:56:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=739638"},"modified":"2025-09-05T09:57:03","modified_gmt":"2025-09-05T07:57:03","slug":"7-best-types-of-legumes-how-beans-differ-from-lentils-and-how-to-prepare-them-without-bloating","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/7-best-types-of-legumes-how-beans-differ-from-lentils-and-how-to-prepare-them-without-bloating\/","title":{"rendered":"7 Best Types of Legumes: How Beans Differ from Lentils and How to Prepare Them without Bloating"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/7-best-types-of-legumes-how-beans-differ-from-lentils-and-how-to-prepare-them-without-bloating\/#Guide_to_7_Types_of_Legumes\" title=\"Guide to 7 Types of Legumes\">Guide to 7 Types of Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/7-best-types-of-legumes-how-beans-differ-from-lentils-and-how-to-prepare-them-without-bloating\/#Average_Nutrient_Content_in_Legumes\" title=\"Average Nutrient Content in Legumes\">Average Nutrient Content in Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/7-best-types-of-legumes-how-beans-differ-from-lentils-and-how-to-prepare-them-without-bloating\/#How_to_Improve_Legume_Digestibility_and_Avoid_Bloating\" title=\"How to Improve Legume Digestibility and Avoid Bloating?\">How to Improve Legume Digestibility and Avoid Bloating?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/7-best-types-of-legumes-how-beans-differ-from-lentils-and-how-to-prepare-them-without-bloating\/#How_to_Cook_Legumes\" title=\"How to Cook Legumes?\">How to Cook Legumes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/7-best-types-of-legumes-how-beans-differ-from-lentils-and-how-to-prepare-them-without-bloating\/#How_Many_Times_a_Week_Should_You_Eat_Legumes\" title=\"How Many Times a Week Should You Eat Legumes?\">How Many Times a Week Should You Eat Legumes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/7-best-types-of-legumes-how-beans-differ-from-lentils-and-how-to-prepare-them-without-bloating\/#How_to_Add_Legumes_to_Your_Diet\" title=\"How to Add Legumes to Your Diet?\">How to Add Legumes to Your Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/7-best-types-of-legumes-how-beans-differ-from-lentils-and-how-to-prepare-them-without-bloating\/#How_to_Store_Legumes\" title=\"How to Store Legumes?\">How to Store Legumes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/7-best-types-of-legumes-how-beans-differ-from-lentils-and-how-to-prepare-them-without-bloating\/#What_Should_You_Take_Away_from_This\" title=\"What Should You Take Away from This?\">What Should You Take Away from This?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>The world of legumes is full of <strong>colours <\/strong>and<strong> flavours.<\/strong> This diverse group of foods, from beans and lentils to chickpeas and peas, has been popular worldwide for thousands of years. Did you know that the oldest archaeological find of lentils dates back to <strong>8,000 BC?<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>At first glance, unassuming legumes are literally a treasure trove of health. They are rich in <strong>protein, fibre, vitamins,<\/strong> and<strong> minerals,<\/strong> making them an ideal part of your diet. Nevertheless, many people avoid them.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is a great pity not to fully utilise them in the kitchen. In <a href=\"https:\/\/gymbeam.com\/blog\/the-cheapest-source-of-protein-legumes-their-health-benefits-and-how-they-help-with-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\">the first part of our guide,<\/a> we took a detailed look at why legumes are considered <strong>the food of the future<\/strong> and what <strong>health benefits<\/strong> they offer. Now, we will delve even deeper into their diverse world and show you how to easily incorporate them into your diet. Let&#8217;s explore the types of legumes that exist, why it&#8217;s worth eating them, and how to prepare them correctly.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Guide_to_7_Types_of_Legumes\"><\/span>Guide to 7 Types of Legumes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Beans<\/h3>\n\n\n\n<p>Beans are among the most widespread legumes in the world and have countless varieties. Their great advantage is their <strong>high content of protein, fibre, iron,<\/strong> and <strong>antioxidants.<\/strong> Interestingly, some varieties contain significantly more plant pigments (anthocyanins), which give them not only a beautiful colour but also <strong>antioxidant effects.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beans are incredibly versatile in the kitchen. They are used in soups, stews, salads, and even spreads.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What Types of Beans Exist? <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Red beans (kidney beans) <\/strong>have a firmer texture and a subtly sweet taste. This prevents them from breaking down during cooking, making them ideal for stews, such as the typical <a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-traditional-mexican-chilli-con-carne-with-rice\/\" target=\"_blank\" rel=\"noreferrer noopener\">chilli con carne<\/a>. They are notable for their content of <strong>anthocyanins,<\/strong> plant pigments similar to those found in blueberries, which have antioxidant effects. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup>  <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/adzuki-beans-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Adzuki<\/strong><\/a><strong> <\/strong>is a small bean originating from Asia, popular, for example, in Japanese cuisine. You may know it as an ingredient in sweet <strong>Anko paste,<\/strong> which is used in Japanese desserts like <strong>mochi<\/strong> or <strong>dorayaki.<\/strong> <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/mung-beans-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Mung<\/strong><\/a><strong> <\/strong>is a green bean, also popular in Asian cuisine. The beans themselves are <strong>easily digestible<\/strong> and popular, for example, in <strong>soups<\/strong> or as the base for <strong>dhal.<\/strong> Its <strong>sprouts<\/strong> are also well-known, containing even more vitamins and other beneficial components than the legume itself. <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/bio-black-beans-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Black Beans<\/strong><\/a><strong> <\/strong>have an earthier flavour that suits thick soups or <a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-juicy-beef-burrito-with-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\">burritos<\/a>. They contain many <strong>anthocyanins,<\/strong> which lend them significant antioxidant effects.  <\/li>\n\n\n\n<li><strong>Pinto beans<\/strong> have a typical mottled skin that turns reddish-brown after cooking. <\/li>\n\n\n\n<li><strong>Lima (butter) beans<\/strong> have large, pale grains with a delicate buttery flavour. They are excellent for soups, sauces, stews, vegetable ragouts, or braised dishes.<\/li>\n\n\n\n<li><strong>Navy beans<\/strong> are also known as haricot beans or white beans. This small, oval-shaped variety originates from America and is popular in salads and blended as a base for spreads.  <\/li>\n\n\n\n<li><strong>Fava beans,<\/strong> also known as <strong>broad beans,<\/strong> have large, flat, green pods with wide green seeds. They are well-known in Middle Eastern and Mediterranean cuisine. They can be eaten roasted as a snack or as a regular part of meals. For example, traditional Egyptian breakfast Ful Medames is prepared from them, where, in addition to fava beans, another main ingredient is <a href=\"https:\/\/gymbeam.com\/bio-tahini-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tahini paste<\/a>.    <\/li>\n\n\n\n<li><strong>Black-eyed peas<\/strong> are also known as cowpeas. This bean is used to prepare the well-known dish Hoppin&#8217; John, for example, which is a New Year&#8217;s tradition in the southern parts of the USA.  <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/IMG_7080_optimized_5000-1124x749.jpeg\" alt=\"Types of Beans and Recipes with Beans\" class=\"wp-image-739527\" title=\"Types of Beans and Recipes with Beans\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/IMG_7080_optimized_5000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/IMG_7080_optimized_5000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/IMG_7080_optimized_5000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/IMG_7080_optimized_5000-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Lentils<\/h3>\n\n\n\n<p>Lentils are one of the oldest cultivated crops. According to archaeological findings, people have been eating them for over 8,000 years. They are among the legumes that <strong>cook<\/strong> the fastest and do not require soaking. They are rich in <strong>iron, vitamin B9 (folate), protein,<\/strong> and <strong>fibre,<\/strong> making them an ideal food for <a href=\"https:\/\/gymbeam.com\/blog\/vegetarianism-advantages-and-disadvantages-of-a-meat-free-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">vegetarians<\/a> and <a href=\"https:\/\/gymbeam.com\/blog\/what-nutrients-vegans-lack-the-most-and-how-to-supplement-them\/\" target=\"_blank\" rel=\"noreferrer noopener\">vegans<\/a>.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What Types of Lentils Exist? <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Brown lentils<\/strong> are the most common type of this legume. They have a mild nutty flavour and hold their shape well. They are suitable for salads and soups. They contain a lot of <strong>iron,<\/strong> which is important for red blood cell formation.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/red-lentils-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Red lentils<\/strong><\/a>, on the other hand, are characterised by small grains that cook quickly and break down easily. This makes them ideal for soups, purees, Indian dhal, and other <a href=\"https:\/\/gymbeam.com\/blog\/tag\/red-lentils\/\" target=\"_blank\" rel=\"noreferrer noopener\">recipes<\/a>. <a href=\"https:\/\/gymbeam.com\/blog\/tiny-legume-huge-benefits-how-red-lentils-benefit-health-digestion-and-muscles\/\" target=\"_blank\" rel=\"noreferrer noopener\">This type of lentil<\/a> has a high content of <strong>folate,<\/strong> which is important for women during pregnancy.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/beluga-lentils-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Beluga<\/strong><\/a> is a black lentil that resembles caviar with its small grains. It has a delicate flavour and is very rich in <strong>polyphenols<\/strong> with antioxidant effects. It adds an elegant appearance to dishes.  <\/li>\n\n\n\n<li><strong>Yellow lentils<\/strong> are popular in Indian cuisine, cook quickly, and are easily digestible. They have a milder flavour than red lentils and are suitable for spiced dishes and purees. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5951,5333,105073,95092,95218,53080,105181,62785,105163,53113,105157,105169,62779\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Chickpeas<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/bio-chickpeas-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">Chickpeas<\/a> are among the most popular legumes in the world \u2013 from the Middle East to India and the Mediterranean. Their subtly <strong>nutty flavour<\/strong> and <strong>creamy texture<\/strong> make them an ideal ingredient for spreads, salads, soups, hot dishes, and other <a href=\"https:\/\/gymbeam.com\/blog\/tag\/chickpea\/\" target=\"_blank\" rel=\"noreferrer noopener\">recipes<\/a>. It&#8217;s no wonder that the legendary <strong>hummus<\/strong> or crispy <strong>falafel<\/strong> originated from chickpeas.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to being filling and delicious, they are also among the most nutritionally valuable legumes. They are an excellent source of <strong>folic acid (folate),<\/strong> essential for red blood cell formation and proper nervous system development. Among minerals, they stand out for their content of <strong>copper, manganese, iron, phosphorus, potassium, and magnesium<\/strong>. Compared to other legumes, they also offer a very favourable profile of <strong>essential amino acids,<\/strong> making them one of the best plant-based protein sources for vegetarians and vegans. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,6]<\/mark><\/sup>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Another interesting fact is their high content of <strong>choline,<\/strong> a substance necessary for the proper transmission of information between the brain and muscles. Chickpeas are also rich in <strong>soluble fibre,<\/strong> especially raffinose, which helps maintain healthy digestion and promotes the growth of beneficial gut bacteria <a href=\"https:\/\/gymbeam.com\/blog\/what-is-the-microbiome-and-how-can-gut-health-affect-your-physical-and-mental-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\">(microbiome)<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,9]<\/mark><\/sup> <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_cestoviny_s_cicerom_112023_4_optimized_5000-1124x749.jpg\" alt=\"Chickpea Recipes\" class=\"wp-image-739528\" title=\"Chickpea Recipes\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_cestoviny_s_cicerom_112023_4_optimized_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_cestoviny_s_cicerom_112023_4_optimized_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_cestoviny_s_cicerom_112023_4_optimized_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_cestoviny_s_cicerom_112023_4_optimized_5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Peas <\/h3>\n\n\n\n<p>Peas are among the most traditional legumes in our region. In recent years, they have also become popular in the form of <a href=\"https:\/\/gymbeam.com\/green-pea-pasta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">pea pasta<\/a> or <a href=\"https:\/\/gymbeam.com\/bio-pea-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">pea protein,<\/a> which proves that they are an exceptionally versatile ingredient. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>From a nutritional perspective, peas are surprisingly rich. Just <strong>100 g of raw peas covers almost 50% of the daily requirement for<\/strong> <a href=\"https:\/\/gymbeam.com\/vitamin-b1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>thiamine (vitamin B1),<\/strong><\/a> which is important for the proper functioning of the nervous system and the conversion of nutrients into energy. In addition, they also contain other B vitamins that support metabolism and vitality.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Peas and products made from them, such as the aforementioned pasta, are also a valuable source of <strong>manganese,<\/strong> <a href=\"https:\/\/gymbeam.com\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin K,<\/strong><\/a> <strong>phosphorus, and<\/strong> <a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>magnesium,<\/strong><\/a> which support bone health. Vitamin K also plays an important role in blood clotting, and magnesium in muscle function. Peas are also rich in <a href=\"https:\/\/gymbeam.com\/potassium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>potassium,<\/strong><\/a> <strong> which helps maintain normal blood pressure.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Soybeans<\/h3>\n\n\n\n<p>Soybeans are a versatile legume that has been cultivated and consumed in Asia for over 2000 years. They are quite unique in their composition, as they are one of the few plant foods that can <strong>compete with animal sources in protein quality.<\/strong> Therefore, they form the basis for typical meat alternatives, such as<span style=\"margin: 0px; padding: 0px;\"> <\/span><a href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tofu,<\/strong><\/a> <strong> <a href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tempeh,<\/strong><\/a> or <strong>soy chunks<\/strong> or <strong>noodles.<\/strong> Popular plant-based <a href=\"https:\/\/gymbeam.com\/soy-protein\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>soy proteins<\/strong><\/a><strong> are also made from them. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,5]<\/mark><\/sup><\/strong><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This type of legume also stands out for its fat content. Unlike others, which average less than 5 g of fat, soybeans contain up to 20 g of fat\/100 g. Most of this consists of healthy fats in the form of polyunsaturated fatty acids. For this reason, <strong>soybean oil<\/strong> is also produced from them. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>They are also unique for their high content of<strong> <\/strong><a href=\"https:\/\/gymbeam.com\/soy-isoflavones-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>isoflavones,<\/strong><\/a> <strong> which are substances that can act similarly to estrogens. This is why soy is associated with topics such as supporting bone health, alleviating menopausal symptoms, and even reducing the risk of certain types of oncological diseases.<\/strong>  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_vegan_stir_fry_042022_06-1124x749.jpg\" alt=\"Nutritional Value of Soybeans\" class=\"wp-image-739530\" title=\"Nutritional Value of Soybeans\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_vegan_stir_fry_042022_06-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_vegan_stir_fry_042022_06-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_vegan_stir_fry_042022_06-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_vegan_stir_fry_042022_06-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Lupini Beans<\/h3>\n\n\n\n<p>Lupini beans are a legume traditionally used in the Mediterranean and the Andes. Although not very widespread in our region, they are among the most valuable legumes from a nutritional perspective. They contain up to <strong>around 35% protein,<\/strong> similar to <strong>soybeans.<\/strong> They are also characterised by a high content of <strong>fibre<\/strong> and a <strong>low proportion of carbohydrates.<\/strong>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Their seeds are also a rich source of <strong>antioxidants,<\/strong> such as polyphenols, and can contribute to blood sugar regulation. Thanks to their content of essential amino acids, such as lysine, and high-quality proteins, lupini beans have potential as an alternative to meat, tofu, or cheese.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This legume is used as a side dish for main meals or as an ingredient in salads. It is also used to produce a <strong>caffeine-free coffee alternative<\/strong> or processed into <strong>lupini flour.<\/strong> In Greece, for example, this flour is often used in the production of <strong>pastries, flatbreads,<\/strong> or <strong>cakes.<\/strong> It can also be used to thicken sauces and soups.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Peanuts<\/h3>\n\n\n\n<p>Although <a href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">peanuts<\/a> are commonly classified as nuts, they are actually legumes. The popular <a href=\"https:\/\/gymbeam.com\/100-peanut-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">peanut butter<\/a> is thus practically a legume product. This is also why they are an excellent source of protein and also contain many healthy fats.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, peanuts are also a storehouse of <strong>B vitamins (especially thiamine, niacin, and folate)<\/strong> and <strong>vitamin E,<\/strong> which acts as an antioxidant. Among trace elements, <strong>zinc, iron, copper, manganese, and selenium<\/strong> stand out, supporting immunity, blood formation, and bone health. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Their rich palette of <strong>phytonutrients<\/strong> is also interesting \u2013 they contain, for example, <strong>resveratrol,<\/strong> a well-known antioxidant associated with heart protection. Furthermore, they contain <strong>isoflavonoids (daidzein, genistein)<\/strong> with estrogen-like effects, or <strong>phytosterols,<\/strong> which reduce cholesterol absorption. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can read more about the properties of peanuts and their health effects in the article <a href=\"https:\/\/gymbeam.com\/blog\/peanuts-and-everything-you-need-to-know-about-them\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Peanuts: A Superfood that Can Help You Lose Weight and Improve Health.<\/strong><\/a> <\/li>\n\n\n\n<li>Everything about peanut butter is revealed in the article <a href=\"https:\/\/gymbeam.com\/blog\/peanut-butter-how-to-pick-the-best-and-what-impact-it-has-on-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Peanut Butter: How to Pick the Best One, and What Impact It Has on Your Health?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Average_Nutrient_Content_in_Legumes\"><\/span>Average Nutrient Content in Legumes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The values in the table are average and may vary for individual types depending on soil quality, processing, etc. <\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Legume<\/th><th class=\"has-text-align-center\" data-align=\"center\">Energy value<\/th><th class=\"has-text-align-center\" data-align=\"center\">Protein<\/th><th class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/th><th class=\"has-text-align-center\" data-align=\"center\">Fibre<\/th><th class=\"has-text-align-center\" data-align=\"center\">Fats<\/th><th class=\"has-text-align-center\" data-align=\"center\">Iron<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Red kidney beans<\/td><td class=\"has-text-align-center\" data-align=\"center\">337 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">22.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/mung-beans-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Mung beans<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">347 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Brown lentils<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/red-lentils-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Red lentils<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.4 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chickpeas<\/td><td class=\"has-text-align-center\" data-align=\"center\">378 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Soybeans<\/td><td class=\"has-text-align-center\" data-align=\"center\">446<\/td><td class=\"has-text-align-center\" data-align=\"center\">36 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15.7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Peas<\/td><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">39 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Peanuts<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">588 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">43 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Improve_Legume_Digestibility_and_Avoid_Bloating\"><\/span>How to Improve Legume Digestibility and Avoid Bloating? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Some people avoid <a href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\">legumes<\/a> due to <strong>concerns about<\/strong> <a href=\"https:\/\/gymbeam.com\/blog\/stomach-bloating-and-how-to-get-rid-of-it\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bloating,<\/strong><\/a> <strong> but proper preparation significantly alleviates this problem. The following can help:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>soaking and rinsing<\/strong><\/li>\n\n\n\n<li><strong>longer cooking or cooking in a pressure cooker<\/strong><\/li>\n\n\n\n<li>adding <strong>herbs<\/strong> and <strong>spices,<\/strong> such as <strong>caraway, fennel, marjoram,<\/strong> or <strong>savoury<\/strong><\/li>\n\n\n\n<li><strong>smaller portions of legumes <\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Cook_Legumes\"><\/span>How to Cook Legumes? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cooking legumes does not require special skills; you just need to follow a few principles:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Soaking<\/strong> \u2013 most types (except lentils and peas) benefit from 6\u201312 hours in water. This shortens cooking time and improves digestibility. <\/li>\n\n\n\n<li><strong>Rinsing<\/strong> \u2013 always drain the soaking water and rinse the legumes before cooking.<\/li>\n\n\n\n<li><strong>Cooking time<\/strong> \u2013 varies by type. Lentils cook for approximately 15\u201320 minutes, chickpeas for 60\u201390 minutes, and beans for up to 1.5 hours. In a pressure cooker, it is significantly faster.  <\/li>\n\n\n\n<li><strong>Salt at the end<\/strong> \u2013 add it only towards the end of cooking so that the legumes do not remain hard.<\/li>\n\n\n\n<li><strong>Seasoning<\/strong> \u2013 herbs (caraway, bay leaf, savoury) will improve the taste and also aid digestion.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Legumes prepared this way can be used in soups, salads, spreads, ragouts, or as a side dish instead of rice or potatoes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Which Legumes Cook the Fastest? <\/h3>\n\n\n\n<p>If you do not have time for long cooking, choose legumes that do not require soaking and are cooked in a few minutes. This primarily includes peeled <a href=\"https:\/\/gymbeam.com\/red-lentils-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>red lentils,<\/strong><\/a> which are ready in just 15\u201320 minutes. <strong>Beluga lentils<\/strong> or <strong>yellow lentils<\/strong> cook similarly fast. Generally, lentils are the quickest to prepare. Other legumes usually need to be soaked beforehand and cooked longer.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/iStock-966216152-1124x750.jpg\" alt=\"How to Cook Legumes?\" class=\"wp-image-739531\" title=\"How to Cook Legumes?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/iStock-966216152-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/iStock-966216152-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/iStock-966216152-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/iStock-966216152-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">How Long to Soak and Cook Legumes? <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Legume<\/th><th class=\"has-text-align-center\" data-align=\"center\">Soaking<\/th><th class=\"has-text-align-center\" data-align=\"center\">Cooking time<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Red kidney beans<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 hours<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 90 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Adzuki Beans<\/td><td class=\"has-text-align-center\" data-align=\"center\">not necessary <\/td><td class=\"has-text-align-center\" data-align=\"center\">50 \u2013 60 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mung beans<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 8 hours<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 \u2013 60 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pinto Beans<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 hours<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 90 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lima (Butter) Beans<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 hours<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 \u2013 60 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Navy Beans<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 hours<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 \u2013 120 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fava Beans<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 12 hours<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 \u2013 180 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Brown lentils<\/td><td class=\"has-text-align-center\" data-align=\"center\">not necessary <\/td><td class=\"has-text-align-center\" data-align=\"center\">20 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Red lentils<\/td><td class=\"has-text-align-center\" data-align=\"center\">not necessary <\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u2013 20 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beluga Lentils<\/td><td class=\"has-text-align-center\" data-align=\"center\">not necessary <\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u2013 20 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Yellow lentils<\/td><td class=\"has-text-align-center\" data-align=\"center\">not necessary <\/td><td class=\"has-text-align-center\" data-align=\"center\">20 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chickpeas<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 24 hours<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 90 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Peas<\/td><td class=\"has-text-align-center\" data-align=\"center\">not necessary <\/td><td class=\"has-text-align-center\" data-align=\"center\">30 &#8211; 45 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Soybeans<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 24 hours<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 \u2013 180 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lupini Beans<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 hours<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 120 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_Many_Times_a_Week_Should_You_Eat_Legumes\"><\/span>How Many Times a Week Should You Eat Legumes?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you want to ensure that legumes provide you with their maximum benefits, include them in your diet at least <strong>2\u20133 times a week.<\/strong> One serving corresponds to cooked legumes approximately the <strong>size of your palm.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Add_Legumes_to_Your_Diet\"><\/span>How to Add Legumes to Your Diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The best thing about legumes is their versatility. They can be used in <strong>hot<\/strong> and <strong>cold dishes,<\/strong> <strong>savoury<\/strong> and <strong>sweet.<\/strong> You don&#8217;t just have to eat them in soups or stews; you can also prepare the following dishes from them. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Main dishes<\/strong> where legumes are the base of the meal. For example, typical <strong>bean goulash, cowboy beans,<\/strong> or <strong>chilli con carne.<\/strong>  <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipes\/salads\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Salads<\/strong><\/a><strong>,<\/strong> to which legumes add protein and fibre. <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipes\/spreads\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Spreads<\/strong><\/a><strong> and dips, <\/strong>as their consistency makes them perfect for this after cooking.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipes\/soup\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Soups<\/strong><\/a><strong>, <\/strong>which legumes thicken perfectly. For example, <a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-black-bean-soup-with-pasta\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bean<\/strong><\/a> soup is excellent <strong> <\/strong>or also <strong>pea soup<\/strong> and creamy <a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-creamy-lentil-soup\/\" target=\"_blank\" rel=\"noreferrer noopener\">red lentil soup<\/a>.<\/li>\n\n\n\n<li><strong>Porridge <\/strong>and <strong>stews, <\/strong>such as typical pea porridge or bean stew. <\/li>\n\n\n\n<li><strong>Sweet recipes, <\/strong>where they can be perfectly incorporated, thanks to their neutral taste. For example, <a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-bean-brownie-full-of-chocolate-flavour\/\" target=\"_blank\" rel=\"noreferrer noopener\">bean brownies<\/a> will surely surprise you. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And if you want to simplify your work even more, feel free to reach for high-quality <strong>canned <\/strong>or <strong>RTE (<\/strong><strong><em>Ready to Eat<\/em><\/strong><strong>) legumes, <\/strong>which you don&#8217;t have to cook; just rinse them.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Store_Legumes\"><\/span>How to Store Legumes?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dry legumes<\/strong> are best stored in a cool, dark, and dry environment, ideally in airtight containers. This protects them from moisture and pests. When stored correctly, they can even last for several years.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cooked legumes<\/strong> should be stored in the refrigerator in a sealed container and consumed within 3\u20135 days. If you want to store them longer, you can freeze them. In the freezer, they will maintain their quality for 6 to 12 months. Just remember to drain cooked legumes well before freezing and consume them immediately after thawing.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proper food storage should not be neglected. Therefore, if you want to know how to handle oats, nuts, eggs, and other foods, read the article <a href=\"https:\/\/gymbeam.com\/blog\/how-to-store-food-properly-to-last-as-long-as-possible\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>How to Store Food Properly to Last as Long as Possible.<\/strong><\/a> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Should_You_Take_Away_from_This\"><\/span>What Should You Take Away from This? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Legumes are truly a superfood worth including in your diet. From beans and lentils to chickpeas and peas, and even soy or peanuts, each type offers unique benefits and wide possibilities for use in the kitchen. It is a simple, affordable, and extremely effective way to provide your body with quality <strong>proteins, fibre, vitamins,<\/strong> and<strong> minerals.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Whether you choose classic lentil soup, exotic chickpea hummus, or modern legume pasta, your diet will be more nutritious, varied, and healthier. Do not be afraid to experiment with different types and recipes.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Have we inspired you to include legumes in your diet more often? If you liked the article, share it with your friends and acquaintances. <\/p>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLegumes\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Legumes come in so many varieties that you are sure to find your favourites among them. And you should, because they are truly a nutritional powerhouse. You will learn about their differences, how long to cook them, and recipe tips in this article.  <\/p>\n","protected":false},"author":156,"featured_media":739639,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7583,7631,7349,6269],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-739638","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-fibre","9":"tag-healthy-lifestyle","10":"tag-nutrition","11":"tag-protein-2","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Best Types of Legumes: How Beans Differ from Lentils and How to Prepare Them without Bloating - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What&#039;s the difference between lentils, beans, and chickpeas? 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