Legumes are a large group of plant foods eaten in many cuisines around the world.
Common legumes include:
- Beans
- Lentils
- Chickpeas
- Peas
- Soybeans
- Peanuts
They can be used in soups, salads, stews, curries, spreads, side dishes, and many other meals.
Legumes are also known for providing a combination of:
- Protein
- Carbohydrates
- Fiber
- Vitamins
- Minerals
But what exactly makes a food a legume?
What Are Legumes?
Legumes are plants belonging to the Fabaceae family.
Many legumes produce edible seeds inside pods.
Depending on the type of plant, people may eat:
- The mature dried seeds
- The fresh seeds
- The pods
- Other edible parts
Beans, lentils, chickpeas, peas, soybeans, and peanuts are common examples.
What Foods Are Legumes?
Many familiar foods belong to the legume family.
Examples include:
- Black beans
- Kidney beans
- Pinto beans
- Navy beans
- Chickpeas
- Lentils
- Green peas
- Split peas
- Soybeans
- Peanuts
Different legumes have different colors, shapes, textures, and flavors.
Are Beans Legumes?
Yes.
Beans are one of the most familiar groups of legumes.
Common varieties include:
- Black beans
- Kidney beans
- Pinto beans
- Navy beans
- Cannellini beans
- Adzuki beans
- Mung beans
Beans can be used in many different dishes and are often an important source of plant protein and fiber.
Are Lentils Legumes?
Yes.
Lentils are legumes that come in several varieties.
Common types include:
- Brown lentils
- Green lentils
- Red lentils
- Black lentils
- Yellow lentils
They have relatively short cooking times compared with many dried beans and are commonly used in soups, curries, stews, and salads.
Are Chickpeas Legumes?
Yes.
Chickpeas, also known as garbanzo beans, are legumes.
They can be:
- Boiled
- Roasted
- Added to salads
- Used in soups
- Mashed into spreads
- Used to make hummus
Their mild flavor makes them adaptable to many cuisines.
Are Peas Legumes?
Yes.
Peas are legumes.
Green peas are commonly eaten fresh or frozen, while dried peas can be used in foods such as split pea soup.
Peas can provide carbohydrates, fiber, protein, vitamins, and minerals.
Are Soybeans Legumes?
Yes.
Soybeans are legumes.
They are used to make foods such as:
- Tofu
- Tempeh
- Soy milk
- Miso
- Edamame
- Soy flour
Soybeans are notable because they provide a relatively high amount of protein compared with many other plant foods.
Are Peanuts Legumes?
Yes.
Despite commonly being grouped with nuts in everyday eating, peanuts are technically legumes.
They grow underground and belong to the same botanical family as beans and lentils.
Peanuts can be eaten whole or used to make:
- Peanut butter
- Peanut sauces
- Peanut flour
- Other peanut-based foods
Are Green Beans Legumes?
Green beans are botanically legumes because they are the pods of legume plants.
However, they are usually eaten as a vegetable rather than as a dried legume.
This is an important distinction.
Dried beans, lentils, and chickpeas are generally eaten as mature seeds.
Green beans are usually eaten while the pod is still tender.
What Is the Difference Between Beans and Legumes?
Legumes are the broader category.
Beans are one type of legume.
In simple terms:
Legumes → Beans, lentils, chickpeas, peas, soybeans, peanuts, and more
So all beans are legumes, but not all legumes are beans.
What Is the Difference Between Lentils and Beans?
Both are legumes, but they are different types of seeds.
Beans generally have a larger and more varied shape.
Lentils are usually smaller and lens-shaped.
They also differ in:
- Cooking time
- Texture
- Flavor
- Color
- Culinary uses
Both can provide protein, carbohydrates, and fiber.
Are Legumes High in Protein?
Many legumes provide substantial amounts of plant protein.
Examples include:
- Lentils
- Chickpeas
- Beans
- Soybeans
- Peanuts
Soybeans are particularly protein-rich.
The amount of protein varies depending on the specific food and whether it is dried, cooked, or processed.
Are Legumes a Source of Complete Protein?
Protein quality varies between foods.
Many plant proteins do not contain all essential amino acids in the same proportions as animal proteins.
Soy is an example of a plant food that provides all nine essential amino acids.
Other legumes can still contribute valuable protein.
Eating a varied diet that includes different protein sources can help provide the amino acids the body needs.
Do Legumes Contain Carbohydrates?
Yes.
Legumes contain carbohydrates, including complex carbohydrates and dietary fiber.
This makes them different from foods that are primarily protein or fat.
The carbohydrate content varies between legumes and preparation methods.
For example, cooked lentils, chickpeas, and beans all provide carbohydrates along with protein and fiber.
Do Legumes Contain Fiber?
Yes.
Many legumes are good sources of dietary fiber.
Fiber can help add bulk to meals and is part of a varied eating pattern.
Examples of high-fiber legumes include:
- Lentils
- Chickpeas
- Black beans
- Kidney beans
- Split peas
The exact amount depends on the food and serving size.
Are Legumes a Good Source of Iron?
Many legumes contain iron.
Examples include:
- Lentils
- Beans
- Chickpeas
- Soybeans
However, the type of iron found in plant foods is non-heme iron.
The body absorbs non-heme iron differently from heme iron found in animal foods.
Eating plant sources of iron together with foods containing vitamin C can be one practical way to support iron absorption.
Do Legumes Contain Potassium?
Yes.
Many legumes provide potassium.
Beans, lentils, and other legumes can contribute to overall potassium intake.
Other sources include:
- Potatoes
- Sweet potatoes
- Fruits
- Vegetables
- Dairy foods
A varied diet can provide potassium from many different foods.
Do Legumes Contain Magnesium?
Yes.
Legumes can contribute magnesium to the diet.
Beans, lentils, chickpeas, and soybeans all contain magnesium.
Other food sources include:
- Nuts
- Seeds
- Whole grains
- Leafy vegetables
Different foods can contribute to overall magnesium intake.
Do Legumes Contain Folate?
Yes.
Many legumes provide folate.
Lentils, beans, and chickpeas can contribute meaningful amounts of this B vitamin.
Folate is also found in:
- Leafy green vegetables
- Fruits
- Fortified foods
- Other legumes
Are Legumes Whole Foods?
Many legumes can be eaten in relatively minimally processed forms.
Examples include:
- Dried beans
- Dried lentils
- Dried chickpeas
- Whole soybeans
- Peanuts
However, legumes can also be processed into many different foods.
Processing does not automatically determine whether a food is nutritious.
The type and degree of processing matter.
Are Canned Beans Healthy?
Canned beans can be a convenient way to include legumes in meals.
They can provide:
- Protein
- Fiber
- Carbohydrates
- Vitamins
- Minerals
Some canned beans contain added sodium.
If you want to reduce sodium, you can compare labels or rinse canned beans before eating them.
Canned legumes can be a practical alternative to cooking dried legumes from scratch.
Are Frozen Peas Healthy?
Frozen peas can be a convenient source of legumes.
They can be used in:
- Soups
- Fried rice
- Pasta
- Salads
- Stir-fries
- Side dishes
Freezing can help preserve foods for longer periods, and frozen vegetables can be a practical option when fresh produce is not convenient.
Do Legumes Need to Be Soaked?
It depends on the type.
Many dried beans are soaked before cooking to help reduce cooking time.
Some lentils and split peas generally do not require soaking.
Canned legumes have already been cooked and do not require soaking.
Always follow appropriate preparation instructions for the specific legume.
Why Do Some Dried Beans Need to Be Cooked Carefully?
Some raw or undercooked beans can contain naturally occurring compounds that may cause illness.
Red kidney beans are a particularly well-known example because they can contain high levels of phytohaemagglutinin when raw or improperly cooked.
Dried beans should therefore be prepared and cooked according to reliable food-safety guidance.
Canned beans are already cooked and can generally be eaten after appropriate handling.
Can Legumes Cause Gas?
Some people experience gas or bloating after eating legumes.
Legumes contain carbohydrates and fibers that can be fermented by microorganisms in the digestive system.
The amount of discomfort can vary from person to person.
If you are not used to eating legumes, gradually increasing the amount may make them easier to incorporate into your meals.
Are Legumes Easy to Digest?
Digestibility varies between people and between different legumes.
Factors such as:
- Preparation
- Cooking
- Portion size
- Individual tolerance
can affect how a person responds to legumes.
Cooking legumes thoroughly can soften them and make them easier to eat.
Are Legumes Gluten-Free?
Plain beans, lentils, chickpeas, peas, soybeans, and peanuts are naturally gluten-free.
However, packaged or prepared legume products can contain other ingredients.
If you need to avoid gluten, check:
- Ingredient lists
- Product labels
- Cross-contact information where relevant
Are Legumes Vegetarian Foods?
Yes.
Legumes are plant foods and are commonly used in vegetarian and vegan meals.
They can provide protein and other nutrients in meals that do not contain meat.
Examples include:
- Lentil curry
- Chickpea salad
- Bean chili
- Tofu stir-fry
- Hummus with vegetables
How Can You Add More Legumes to Your Meals?
There are many simple ways.
Add Beans to Rice
Black beans, kidney beans, or other beans can be combined with rice and vegetables.
Add Lentils to Soup
Lentils can add texture, carbohydrates, protein, and fiber.
Add Chickpeas to Salad
Chickpeas can make a simple vegetable salad more substantial.
Use Tofu in Stir-Fries
Tofu is made from soybeans and can be combined with vegetables and grains.
Add Peas to Everyday Dishes
Frozen peas can be added to soups, pasta, rice dishes, or stir-fries.
Legumes for Breakfast
Legumes do not have to be limited to lunch or dinner.
Examples include:
- Baked beans with toast
- Hummus with whole-grain bread
- Tofu with vegetables
- Peanut butter with toast
- Bean-based breakfast dishes
The best choice depends on your usual eating pattern and preferences.
Legumes for Lunch
Legumes can make simple lunches more filling.
Try:
- Chickpea salad
- Lentil soup
- Bean wraps
- Hummus sandwiches
- Bean and grain bowls
They can be combined with vegetables and other foods for a balanced meal.
Legumes for Dinner
Legumes are especially common in many traditional dinner dishes.
Examples include:
- Lentil curry
- Bean stew
- Chickpea curry
- Tofu stir-fry
- Bean chili
- Split pea soup
They can be used as a main ingredient or combined with other protein sources.
Legumes as Snacks
Some legumes can also work as snacks.
Examples include:
- Roasted chickpeas
- Edamame
- Peanuts
- Peanut butter with fruit
- Hummus with vegetables
Pay attention to added salt, sugar, or oils in packaged products.
Legumes vs. Meat as Protein Sources
Legumes and meat can both provide protein, but they have different nutritional profiles.
Legumes generally provide:
- Plant protein
- Fiber
- Carbohydrates
- Various vitamins and minerals
Meat generally provides:
- Protein
- Vitamin B12
- Iron
- Zinc
- Other nutrients
Neither comparison needs to be treated as simply “good versus bad.”
Different protein foods can have different roles in an overall eating pattern.
Legumes vs. Grains
Legumes and grains are different food groups.
Examples of legumes include:
- Beans
- Lentils
- Chickpeas
- Peas
Examples of grains include:
- Rice
- Oats
- Wheat
- Barley
- Corn
Combining legumes and grains is common in many food traditions.
Examples include:
- Rice and beans
- Lentils and rice
- Chickpeas with bread
- Beans with corn
These combinations can provide complementary flavors, textures, and nutrients.
Are Legumes Processed Foods?
It depends on the product.
Dried beans and lentils are minimally processed.
Canned beans have been cooked and packaged.
Tofu is more processed because soybeans are transformed into a different food.
Packaged snacks made primarily from legumes can involve additional processing and ingredients.
The word “processed” alone does not tell you whether a food is nutritious.
How Should Dried Legumes Be Stored?
Dried legumes are generally stored in a cool, dry place in a sealed container.
Keep them away from:
- Excess moisture
- Heat
- Direct sunlight
- Pests
For canned legumes, follow the storage instructions on the package.
Once opened, unused canned legumes should be handled and stored according to food-safety guidance.
How Long Do Cooked Legumes Last?
Cooked legumes are perishable foods.
They should be cooled and refrigerated promptly and stored according to appropriate food-safety recommendations.
If you are unsure whether cooked beans, lentils, or chickpeas are still safe to eat, it is better not to rely only on smell or appearance.
Are Legumes Suitable for Everyone?
Most people can include legumes as part of a varied eating pattern.
However, individual dietary needs can differ.
Some people may need to avoid specific legumes because of:
- Food allergies
- Intolerances
- Dietary restrictions
Peanuts and soybeans, in particular, are recognized food allergens.
Always check ingredient labels if you need to avoid a particular food.
What Is the Healthiest Legume?
There is no single healthiest legume for everyone.
Different legumes provide different combinations of nutrients.
For example:
Lentils are useful sources of protein, fiber, and folate.
Chickpeas provide protein, fiber, and carbohydrates.
Beans provide protein, fiber, and various minerals.
Soybeans are particularly protein-rich.
Peanuts provide protein and unsaturated fats.
Variety can be more useful than choosing only one type.
A Simple Legume Comparison
| Legume | Common Forms | Protein | Fiber | Common Uses |
|---|---|---|---|---|
| Beans | Dried, canned | Good source | Good source | Soups, stews, rice dishes |
| Lentils | Dried, cooked | Good source | Good source | Curries, soups, salads |
| Chickpeas | Dried, canned | Good source | Good source | Hummus, salads, curries |
| Peas | Fresh, frozen, dried | Moderate source | Good source | Soups, rice, side dishes |
| Soybeans | Fresh, dried, processed | High source | Good source | Tofu, tempeh, edamame |
| Peanuts | Whole, roasted, butter | Good source | Provides fiber | Snacks, sauces, spreads |
These are general descriptions. Nutritional values vary by variety, serving size, and preparation.
Common Questions About Legumes
What are legumes?
Legumes are plants in the Fabaceae family that include foods such as beans, lentils, chickpeas, peas, soybeans, and peanuts.
Are beans legumes?
Yes. Beans are one type of legume.
Are lentils legumes?
Yes. Lentils are legumes.
Are chickpeas legumes?
Yes. Chickpeas are legumes.
Are peanuts legumes?
Yes. Peanuts are botanically legumes even though they are commonly grouped with nuts in everyday eating.
Are peas legumes?
Yes. Peas belong to the legume family.
Are soybeans legumes?
Yes. Soybeans are legumes and are used to make foods such as tofu, tempeh, miso, and soy milk.
Are legumes high in protein?
Many legumes provide substantial amounts of plant protein. Soybeans are particularly protein-rich.
Are legumes high in fiber?
Many legumes are good sources of dietary fiber.
Can legumes cause gas?
They can. Some people experience gas or bloating because certain carbohydrates and fibers in legumes are fermented in the digestive system.
Are canned beans healthy?
Canned beans can be nutritious and convenient. Compare labels for sodium and other added ingredients if needed.
Do legumes contain carbohydrates?
Yes. Legumes contain carbohydrates as well as protein and fiber.
Are legumes gluten-free?
Plain legumes are naturally gluten-free, although packaged products can contain other ingredients.
Do legumes need to be cooked?
Some dried legumes require thorough cooking before eating. Preparation requirements vary by type, so follow reliable food-safety guidance.
A Simple Way to Start Eating More Legumes
If legumes are not a regular part of your meals, start with something familiar.
Option 1
Add chickpeas to a salad.
Option 2
Add lentils to soup.
Option 3
Serve black beans with rice.
Option 4
Add frozen peas to a stir-fry.
Option 5
Use hummus as a spread or dip.
There is no need to change your entire diet at once.
Small additions can make legumes a natural part of everyday meals.
The Simple Takeaway
Legumes are a diverse group of plant foods that includes beans, lentils, chickpeas, peas, soybeans, and peanuts.
Remember:
- Legumes belong to the Fabaceae plant family.
- Beans, lentils, chickpeas, peas, soybeans, and peanuts are common legumes.
- Legumes can provide protein, carbohydrates, fiber, vitamins, and minerals.
- Soybeans are particularly rich in protein.
- Many legumes are good sources of dietary fiber.
- Plain legumes are naturally gluten-free.
- Canned legumes can be a convenient option.
- Some people experience gas or bloating after eating legumes.
- Some dried beans require careful preparation and thorough cooking.
- Legumes can be used in soups, salads, curries, stews, rice dishes, and snacks.
- Legumes can be useful protein sources in vegetarian and vegan meals.
- Different legumes have different nutritional profiles.
- There is no single legume that is best for everyone.
From a simple bowl of lentils to chickpea salad, bean stew, tofu, or a handful of peanuts, legumes can be remarkably versatile foods.
They are not just one food, but a whole family of foods with many different ways to enjoy them.
Sources & Further Reading
U.S. Department of Agriculture — FoodData Central
Food composition information for beans, lentils, peas, soybeans, peanuts, and other foods.
U.S. Department of Agriculture
General information about legumes, vegetables, protein foods, and healthy eating patterns.
Harvard T.H. Chan School of Public Health — The Nutrition Source
General information about plant-based foods, fiber, protein, and healthy eating patterns.
Disclaimer
This article is for general informational and educational purposes only. It is not intended to provide personalized dietary, nutritional, or medical advice. Individual nutritional needs may vary, so consult a qualified healthcare professional or registered dietitian for advice specific to your circumstances.