Good for weight loss, lentils are a fantastic source of folic acid, dietary fiber, manganese, phosphorus, copper, thiamine and potassium.

In this article, let's look at some of the best legumes that can help you lose fat. Beans are rich in protein and fiber, and make you feel full. This food is also undeniably versatile and tasty.

5 legumes to help you lose fat


A study published in The American Journal of Clinical Nutrition concluded that eating a little legumes can lead to feelings of fullness and mental peace. 

So no matter what you're thinking about now, you'll find that if you cook and eat these foods correctly , you won't gain weight. 

Here are 5 legumes that can help reduce fat:

5 legumes to help you lose fat

1. Chickpea

5 legumes to help you lose fat


The first legume on this list is chickpea. Chickpea is great for weight loss and contains a lot of water-soluble fiber.

This type of fiber helps to lose weight by increasing the volume of the stomach, making you feel full and reducing appetite .

Hummus

This creamy sauce is made from chickpea puree and mixed with other natural seasonings to create a fantastic and unique flavor . Hummus is especially suitable as a light snack instead of fried food.

material

  • A clove of garlic
  • 1½ cup (240g) cooked chickpeas
  • 1/2 glass of water (100ml)
  • 4 tablespoons of lemon juice (60ml)
  • 2 tablespoons of tahini (30 g)
  • Olive oil and salt (according to preference)

Preparation process

  • Soak the chickpea in water for a day to soften it.
  • Crush the chickpea with garlic, lemon juice, tahini, olive oil, and salt.
  • When the mixture thickens slightly, dilute by gradually adding water until the desired consistency is achieved.
  • Put this hummus in a glass bottle with a lid and store it in the refrigerator.
  • It can be eaten with celery sticks or bread.

2. Lentils

Good for weight loss, lentils are a fantastic source of folic acid, dietary fiber, manganese, phosphorus, copper, thiamine and potassium.

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

These beans also have the following benefits:

  • Reduce bad cholesterol (LDL) levels.
  • Provides energy.
  • Stabilizes blood sugar levels.

Lentils croquettes

material

  • 1 cup of lentils (180g)
  • A clove of garlic
  • 1 tablespoon of chopped parsley (15 g)
  • 1 tbsp oregano (15 g)
  • egg
  • Bread crumbs
  • Oil, salt, pepper

    Preparation process

    • Add garlic, parsley, oregano to the lentils, and add salt and pepper to make the juice.
    • In a bowl, mix the egg and breadcrumbs together to make a dough.
    • Use this dough to make croquettes and fry or bake according to your taste.

    3. Kidney beans

    3. Kidney beans

    100 grams of boiled kidney beans contain 8.5 grams of dietary fiber, which is why kidney beans help reduce fat. These beans improve bowel movement and are a very important part of your diet. 

    Freehole Charos for vegetarians

    material

    • 2 cups (400 g) kidney beans
    • Water (according to your preference)
    • 1 onion, chopped
    • 1 garlic clove
    • Salt and pepper
    • ½ cup (45 g) leek, chopped
    • ½ cup (58g) radish, chopped
    • 2 cups (230 g) carrots, chopped
    • ½ cup (50g) celery, chopped
    • A bunch of parsley

    Preparation process

    • Boil the kidney beans with salt, garlic, and chopped onion until soft.
    • In the meantime, fry the other half of the chopped onion with leek, radish and celery. At this time, add salt and pepper according to your preference.
    • Put the carrots in a pan and fry for 5 minutes over low heat until golden brown.
    • Add this soup to the beans and cook until all flavors are well mixed. Garnish with parsley and serve.

    4. Soybean

    Soybeans are another bean that can help reduce fat. Soybeans provide a lot of protein, essential fatty acids, vitamins, minerals, dietary fiber and omega-3 fatty acids.

    Soybean Burger

    material

    • 1 cup soybeans soaked in water (200 g)
    • egg
    • 1 small onion, chopped
    • 1 pepper, chopped
    • Clove garlic
    • 1 boiled mashed potato
    • 1 tbsp (10 g) chopped parsley
    • ½ cup (75g) breadcrumbs
    • Salt (according to your preference)

    Preparation process

    • Mix all ingredients except breadcrumbs.
    • Make burger patties and cover with breadcrumbs.
    • Fry in hot oil, then add lettuce, onions and tomatoes to the bun.

    5. Silkworm beans

    5. Silkworm beans

    Silkworm beans are rich in vitamins B1 and C, folic acid, carbohydrates, manganese, protein, minerals (potassium, iron, copper, phosphorus, magnesium) and fiber. And the best part is that it contains very little fat.

    Bean Soup

    material

    • 2 cups of silkworm beans (252 g)
    • 2 large tomatoes
    • 1 small onion, chopped
    • 1 garlic cloves, minced
    • 2 tablespoons of olive oil (32 g)
    • 1 cup (86g) nopals, minced, boiled and dried
    • Salt, white pepper, coriander (according to preference)

    Preparation process

    • Soak the kidney beans overnight.
    • Cook in a steaming pot 
    •  until the kidney beans are soft.
    • Fry the onions with garlic and tomatoes, and cook for about 15 minutes over low heat.
    • Add chopped nopal.
    • Put the tomato mixture in a pot with green beans. Then add salt and pepper and cook for a few more minutes before serving.