Legumes: the nutrient powerhouses in your kitchen

Colourful, healthy, delicious

Anything but boring!

Whether eaten raw, cooked, ground into flour, or transformed into pasta - legumes are a staple food in many cultures and a key ingredient in vegetarian and vegan dishes.  They can be found in stews, salads, spreads, curries and much more! We'll show you the hidden wonders in this superfood and how to work magic with legumes in your everyday dishes.

Variety from all over the world

Where do legumes actually come from? They first originated in different parts of the world, including the Mediterranean, Middle East, South America and Asia. In fact, legumes are among the oldest cultivated plants known to humankind! There are many varieties, each of which offers a completely different taste experience. This diverse range includes green, yellow and black-eyed peas, white, black and kidney beans, and lentils in brown, green, red or black. While there’s only one type of chickpea, they stand out with their simplicity and versatility. Our favourite legume is, of course, the soybean. And then there's the mung bean, a common ingredient in Indian dals.

Fun fact: botanically speaking, peanuts also belong to the legume family!

Healthy & veggie dishes are easy with legumes

What makes legumes a superfood? They're rich in plant-based protein and a great substitute for animal proteins in vegetarian and vegan dishes. They also provide plenty of fibre, vitamins (especially B vitamins) and minerals such as iron and magnesium. Their low-fat content makes them ideal for a healthy yet satisfying meal as they also provide plenty of complex carbohydrates, making them an all-rounder for balanced nutrition!

Legumes can be a valuable and versatile alternative ingredient for both savoury and sweet dishes. Black beans, for example, are a healthy option for brownies because they provide moisture and are a source of protein. Chickpeas can also play a role in sweet dishes: chickpea water (aquafaba) is an excellent egg substitute when baking. Lentils are often used as a meat replacement in Bolognese sauce or for vegetarian burgers. Alternatively, soy products like tofu and tempeh are perfect for marinating in our Kikkoman Soy Sauce. Who would've imagined legumes were so versatile?

Feeling peckish?

Here are some inspiring ideas on how to use legumes in your dishes:

Making hummus at home is not only easy but also cheaper and much tastier! Puréed chickpeas with garlic, tahini and lemon - so simple and so good. Add a dash of Kikkoman Soy Sauce, and your hummus will be unbeatable! Another dish that everyone knows: chilli con carne, beans in a spicy tomato sauce with minced meat. For the veggies among us, there's also the vegetarian version chilli sin carne, which is just as delicious! A classic soup with green peas is not only healthy but also usually quick to prepare. And if you love spicy cuisine, you should definitely try an Indian curry with mung beans, also known as mung dal. But that's not all: did you know that falafel is made from legumes? Puréed chickpeas form the basis of these delicious fried balls.

As you can see, legumes offer a world of culinary possibilities. If your mouth is watering just thinking about it, why not give our legume recipes a whirl and let us know what you think? A splash of soy sauce really kicks up the flavour!