Peas, Lentils, and Chickpeas

Everyone knows beans are good for you: high in fiber, iron, and protein. But not everyone likes beans. They can be time consuming when cooked at home or high in sodium when bought in a can. Luckily there are some easy, tasty alternatives with many of the same benefits. These alternative sources of vegetarian protein include peas, lentils, and chickpeas.

Lentils are perhaps the most obvious alternative to the more commonly used pinto and kidney beans.  While pinto and kidney beans must be soaked for hours before being cooked, lentils require no soaking and only require 30 minutes to cook. Of course you can buy canned beans, which taste fine, but these tend to be high in sodium, and some people feel canned foods are unhealthy.

Like pinto and kidney beans, lentils are high in fiber, iron, and protein. The best way to consume this protein is by eating the lentils with a grain, such as brown rice.  The amino acids in the lentils combine with the amino acids in the rice to form what is called a complete protein.  In addition to being nutritiuos, rice and lentils can be a versatile leftover dish – add it to salad, chicken broth, beef stew, or mixed vegetables. To absorb the most iron, eat the lentils with a good source of vitamin C, such as orange juice. Last but not least, it helps to eat a small amount of animal protein with your vegetable protein, for example lentil stew with beef.

Perhaps the most versatile legume is the pea.  Peas taste great cooked into a variety of dishes, such as creamy chicken or fried rice, but they also can be eaten raw. Peas are a good source of protein, minerals, and vitamins, and they are easy to add to other dishes, such as soup or salad.

One of the great things about peas is that, like many vegetables, they are high in vitamin A and C and calcium. Vitamins A and C are important antioxidants providing benefits ranging from good skin to reduced risk of cancer. If you are lactose intolerant, vegan, or just dislike milk, there are many sources of calcium in vegetables, and green peas are one of those sources. Sugar snap peas taste good raw for a healthy, low-calorie snack. But peas also taste great added to soups, salads, and entrees.

One final suggestion for a bean alternative is chickpeas, also called garbanzo beans. These are the pale beans you see at the salad bar that are more spherical than most other beans. Here in the U.S. chickpeas are most often served cold at the salad bar or warm in Indian curry dishes. You can also find them in the deli, pureed into hummus. When shopping for hummus, be sure to read the label. Many brands of hummus are high in calories, due to containing olive oil, while other varieties are low in fat and calories.

Like other legumes, chickpeas are a good source of protein but should be combined with a grain, such as corn or wheat to make a whole protein. Try chickpeas with couscous or tabboulleh, or spread hummus on pita or whole wheat bread.

Delicious peas, hearty lentils, and versatile garbanzo beans – with great choices like these, it’s easy to make delicious and nutritious vegetarian meals – even if you’re tired of pinto bean.

 This hub is part of the HubMob weekly and the Eat, Drink, and Be Hubbalicious Contest.