A legume is the edible fruit or seed of a plant, and include lentils, chickpeas, lima, kidney, pinto, navy, black and white beans, edamame and more. Legumes are an inexpensive way to add more plant-based protein as well as fiber to your diet. Both canned and dried versions are shelf stable and can be stored in your pantry for many months. According to the top-rated Mediterranean Diet model, legumes should be consumed about four times per week (1/2 cup servings). Legumes are rich in B-vitamins, iron, magnesium, calcium, potassium, phosphorus, and zinc. The low glycemic index of legumes and the presence of many phytochemicals confer the following health benefits when consumed on a regular basis.

(1) Weight Management: Legumes are very satiating food due to their high protein and fiber content. This combination is important if you are trying to manage your weight. A 1 cup serving provides about 15 grams of protein and 15 grams of fiber.

(2) Cholesterol Lowering: The type of fiber found in legumes is called soluble fiber. Regular consumption of soluble fiber has been shown to reduce total and low-density lipoprotein (LDL) cholesterol levels.

(3) Diabetes Management: Soluble fiber found in legumes is also responsible for slowing down the movement of food through the digestive tract. This leads to a better post meal blood sugar response/less blood sugar spikes.

(4) Blood Pressure Control: Legumes are also rich in potassium, magnesium and calcium, which play a major role in managing blood pressure levels.

(5) Reduced Inflammation/Cancer Risk: High fiber legumes reduce oxidative stress, promote gut microbial diversity, colon health, and may suppress inflammatory conditions and colorectal cancer.

Some simple ways to incorporate legumes into your diet is to try adding them to salads, soups, chilis, tacos, and casserole dishes. Enjoy snacks like hummus, bean dips, roasted chickpeas and edamame.

In this easy, mildly spicy, crockpot chili recipe, three types of beans are used; black, kidney and cannellini. Healthy greens are also incorporated with the addition of some baby spinach and the sweet potato adds some sweetness to balance out the smoky chipotle pepper flavor. I think it’s perfect for a fall or winter balanced meal!

Crockpot Chipotle Chicken Chili with Beans & Greens

Serves 6-8

Ingredients:

1.5 lbs lean ground chicken or turkey

2 TBSP. olive oil

2-14.5 oz cans of fire roasted diced tomatoes

1 can each of reduced sodium kidney, black, and cannellini beans, rinsed and drained

2-3 canned chipotle peppers in adobo sauce, finely diced

1 green bell pepper, diced

1 medium white onion, diced

1 jalapeño, minced

1 medium sweet potato, peeled and chopped

1-5 oz bag of baby spinach

2-3 tsp. garlic, minced

3 TBSP. chili powder

1 TBSP. cumin

1/2 TBSP. Italian seasoning

1/2 tsp salt

1/2 tsp black pepper

1-2 ripe avocados for serving

Directions:

Add the olive oil to a large skillet over medium-high heat and brown the ground chicken until cooked through. While the chicken is cooking, prep all the vegetables, rinse and drain the canned beans, and finely dice the canned chipotle peppers. Add the cooked chicken to the crockpot and all other ingredients except the spinach. Set the crockpot to high and cook for 4 hours or set to low and cook for 8 hours. At the end of the cooking time, stir in the baby spinach. To serve, top with fresh avocado slices.

Gwen Johnson, RD, LDN is a Registered Dietitian and Owner of Sage Nutrition Solutions, a nutrition counseling practice located in Pepperell, MA that serves clients in North Middlesex County in Massachusetts and Hillsborough County in Southern New Hampshire. In office appointments and video sessions offered. Insurances accepted. For more information visit her website at https://www.sagenutritionsolutions.com/