Split pea and ham soup

SERVES 6–8 D P C 2½ cups split green peas 1 tbsp olive oil 1 large onion, finely chopped 1 large carrot, peeled and finely chopped 1 celery stalk, finely chopped 4 cups chicken or vegetable stock 4 cups water 8 oz/225 g lean unsmoked ham, finely diced ¼ tsp dried thyme ¼ tsp dried…

SPLIT PEAS

Small yellow or green split peas are very rich in cholesterol-lowering soluble fiber, and are a source of daidzein for protecting against breast cancer. Dried split peas, like other legumes, are rich in soluble fiber. This forms a gel-like substance in the digestive tract that binds cholesterolcontaining bile and carries it out of the body….

Mixed lentils with five-spice seasoning

SERVES 4 V D P C Q ¼ cup red split lentils ¾ cup skinless split mung beans 3½ cups hot water 1 tsp ground turmeric 1 tsp salt, or to taste 1 tbsp lemon juice 2 tbsp olive oil ¼ tsp black mustard seeds ¼ tsp cumin seeds ¼ tsp nigella seeds ¼ tsp…

LENTILS

Small, lens-shaped dried lentils are one of the beans richest in cancer-blocking fibers called isoflavones and lignan, and are low in fat and saturates. Lentils come in a variety of colors and include green, brown, and red. The green and brown tend to contain the highest levels of nutrients and fiber. Lentils are a very…

Mushroom and kidney bean chile

SERVES 6 V D P C 4 tbsp olive oil 8 oz/225 g small button mushrooms 1 large onion, chopped 1 garlic clove, chopped 1 green bell pepper, seeded and cut into strips 1 tsp each paprika, ground coriander, and ground cumin ¼–½ tsp chili powder 14 oz/400 g canned chopped tomatoes ⅔ cup vegetable…

KIDNEY BEANS

Iron-rich kidney beans are an excellent source of goodquality protein, zinc, and fiber, and contain compounds to help prevent blood clots. Kidney beans are invaluable for vegetarians as they are high in goodquality protein and minerals. An average portion of kidney beans contains at least a quarter of our day’s iron needs to help prevent…

Navy and green bean salad

SERVES 4 V D P C Q ½ cup navy beans, soaked in cold water overnight 8 oz/225 g green beans, trimmed ¼ red onion, thinly sliced 12 black olives, pitted 1 tbsp snipped chives Dressing ½ tbsp lemon juice ½ tsp Dijon mustard 6 tbsp extra virgin olive oil salt and pepper Method 1….

NAVY BEANS

High-protein navy beans are often the contents of canned baked beans and are also very high in fiber, minerals, and B vitamins. Navy beans are a very high fiber food. Their soluble fiber helps to lower cholesterol and prevent blood sugar levels from rising too rapidly after a meal, making these beans a good choice…

Black bean sauce

MAKES ABOUT ⅔ CUP V D C Q 1 tbsp peanut oil 2 tbsp fermented black beans, finely chopped 1 garlic clove, chopped 1 tbsp grated fresh ginger 1 shallot, chopped 2 scallions, finely chopped 2 small fresh green chiles, seeded and chopped 1 tbsp light soy sauce 1 tbsp strained freshly squeezed lemon juice…

BLACK BEANS

Shiny, oval black beans are an ideal and inexpensive addition to the diet, being rich in nutrients and cholesterol-lowering fibers, and very low in fat and saturates. Black beans are a delicious addition to the diet. Nutritionally, they are high in the indigestible portion of the plant known as insoluble fiber, which can reduce cholesterol….

Chickpea soup

SERVES 6 V D P C 2¼ cups dried chickpeas, soaked in cold water overnight 2 tbsp olive oil 1 onion, finely chopped 2 garlic cloves, finely chopped 1 lb/450 g Swiss chard, trimmed and finely sliced 2 fresh rosemary sprigs 14 oz/400 g canned chopped tomatoes salt and pepper slices of toasted bread, to…

CHICKPEAS

Pale, golden chickpeas, sometimes called garbanzo beans, are an excellent, lowcost source of protein, and are rich in fiber, protective plant chemicals, and vitamin E. Chickpeas are a delicious protein food for vegetarians and a very good source of fiber. Their insoluble fiber, which binds to cholesterol and removes it from the body, not only…