5 Beneficial Fat Loss Legumes

Do you want to know which legumes are beneficial for losing fat? They are rich in protein and fiber, two nutrients that promote satiety and reduce appetite.  Furthermore, it is undeniable that legumes are a delicious and very versatile food.

A study published in the  American Journal of Clinical Nutrition  concluded that eating a serving of pulses a day causes a feeling of fullness and peace of mind.

You will find that, contrary to popular belief, these foods do not make you gain weight if cooked properly.

Beneficial Legumes for Fat Loss

1. Chickpeas

The first of the beneficial legumes for losing fat is chickpeas. This legume has a high content of water-soluble fiber.

This type of fiber  increases the volume in the stomach and will produce a satiating effect and reduce appetite, which will help you lose weight.

hummus

It is a cream made from a mixture of chickpeas with other natural spices that give it a distinct and unique flavor. It’s perfect for an appetizer instead of fried food.

Ingredients

• 1 clove of garlic
• 1 ½ cups of cooked chickpeas (240 g)
• ½ glass of water (100 ml)
• 4 tablespoons of lemon juice (60 ml)
• 2 tablespoons of tahini (30 g)
• Olive oil and salt (to taste)

Preparation

• Soak the chickpeas in water overnight to allow them to hydrate and soften.
• Mix the chickpeas, garlic, lemon juice, tahini, oil and salt.

• If the mixture is too dense, add a little bit of water gradually until it’s to your liking.
• Refrigerate in a glass container with an airtight lid for conservation.
• You can eat it with celery sticks, toast or bread.

2. Lentils

The second of the beneficial legumes for losing fat is a  good source of folic acid, dietary fiber, manganese, phosphorus, copper,  thiamine and potassium.

Half a cup of boiled lentils (about 100 g) contains over 2.5 mg of iron and up to 11 g of protein.

They are an excellent choice for:

• Reduce “bad” (LDL) cholesterol levels.
• Get a lot of energy.
• Stabilize your blood sugar.

Lentil Croquettes

Ingredients

• 1 cup of lentils (180 g)
• 1 clove of garlic
• 1 tablespoon of chopped parsley (15 g)
• 1 tablespoon of oregano (15 g)
• 1 egg
• Breadcrumbs

• Olive oil, salt and pepper

Preparation

• Mix the lentils, chopped garlic clove, parsley and oregano with a pinch of salt and pepper.
• In a bowl, add the egg and bread crumbs needed to make a consistent dough that you can shape.
• Form croquettes and fry or bake, whichever you prefer.

3. Beans

100g of these cooked legumes have 8.5g of dietary fiber, which makes them one of the best fat-losing ones.

Beans improve intestinal transit, which is extremely important in any diet.

Vegetarian joint frijoles

Ingredients

• 2 cups of black beans (400 g)
• Water (amount needed)

• 1 chopped onion
• 1 clove of garlic
• Salt and pepper
• ½ cup chopped leeks (45 g)
• ½ cup of chopped radish (58 g)
• ½ cup of chopped celery (50 g)
• 2 cups of chopped carrots (230 g)
• 1 bunch of parsley

Preparation

• Cook the beans until they are soft in a pan with enough water, salt, garlic and half an onion.
• In a pan, sauté the other half onion with the leeks, radish and finely chopped celery, and add salt and pepper to taste.
• Add the carrots and cook for another 5 minutes over low heat until golden.
• Add beans to stock and cook until flavors are perfectly integrated. When serving, garnish with parsley.

4. Soybean

Soy is another beneficial legume for losing fat. This is due to its large contribution of proteins, essential fatty acids, vitamins, minerals and dietary fiber.

Soy Burgers

Ingredients

• 1 cup of ground and hydrated soy (200 g)
• 1 egg
• 1 small chopped onion
• 1 chopped pepper
• 1 chopped garlic
• 1 potato, cooked and pressed
• 1 spoon of chopped parsley (10 g)
• ½ cup of breadcrumbs (75 g)
• Salt (to taste)

Preparation

• Mix soy with remaining ingredients.
• Form the hamburgers and pass through the breadcrumbs.
• Fry with hot oil and serve with hamburger bread, accompanied by lettuce, onion and tomato.

5. Broad bean

Broad beans are rich in vitamin B1 and C, folic acid, carbohydrates, manganese, proteins, minerals (potassium, iron, copper, phosphorus, magnesium) and fiber. Best of all,  they contain almost no fat.

bean soup

Ingredients

• 2 cups of broad beans (252 g)
• 2 big tomatoes
• 1 small chopped onion
• 1 chopped garlic clove
• 2 tablespoons of olive oil (32 g)
• 1 cup of chopped, cooked and drained nopal (86 g)
• Salt, white pepper and cilantro (to taste)

Preparation

• Soak the beans overnight before preparing them.
• Cook the broad beans in a pan until tender.
• Fry the onion with garlic, tomatoes, and cook for 15 minutes.
• Add the chopped nopal.
• Add the tomato sauce with nopal to the bean broth, season and cook for a few more minutes before serving.