While grains and legumes are often served together to make a complete protein, they are not the same things.
Grains are the seeds of grasses, while legumes are the seeds of legume plants.
You’ll find grains in many basic dishes like bread, pasta, soup, oatmeal, and breakfast cereals. They also form the basis for many salads, casseroles, bowls, and sautés. There are so many grains on the market today, but here are a few of our favorites.
Barley: With a chewy texture and nutty flavor, barley is also high in fiber and rich in minerals.
Quinoa: High in fiber and protein and low in carbohydrates, quinoa has become the darling of the health conscientious community. It has a mild, nutty flavor and soft, slightly chewy texture.
Brown Rice: Different from white rice in that it includes all the parts of the rice grain, including the bran. Brown rice is nutrient rich and high in fiber. It has a nutty flavor and can be used as a substitute for white rice. It does take longer to cook, so cooking times will vary.
Bulgur: Popular in Mediterranean and Middle Eastern cooking, bulgur is typically sold parboiled and cooks quickly. It’s often compared to couscous, although bulgur is a considered a whole grain. Like many whole grains, bulgur is nutty and slightly chewy, but it has a pleasant popcorn aroma when cooked.
Farro: This hearty, nutty, almost meaty whole grain has been around for a long time, feeding the Roman legions centuries ago. It’s closely associated with Italian cuisine. Appreciated for its chewiness, farro is sometimes used instead of rice in dishes like risotto.
Try them in recipes like Chicken Enchilada Quinoa Bake and Barley Vegetable Sauté . They add flavor, texture, and heartiness to a dish and are a budget-friendly way to extend more expensive ingredients like proteins and vegetables.
There are so many varieties of legumes, or beans, that it would be impossible to name them all, but here are a few of the most popular.
Chickpeas: Also called garbanzo beans, are high in protein, fiber, and nutrients such as calcium and iron. They are often thought of as the main ingredients in hummus, but they also bring an extra level of heartiness to any dish.
White Beans: Cannellini, navy, and great northern are all considered white beans and are all high in protein and fiber. Each of these variations will bring a mild, nutty, earthy flavor to your favorite dishes.
Lentils: Also high in protein and fiber, lentils have a mild peppery, nutty flavor. They’re also quick cooking, making them a great choice for a weeknight meal.
Black Beans: Rich in antioxidants, fiber, protein, and earthy flavor. Black beans are hearty and filling and perfect for any chili, stew, soup, or side dish.
Pinto Beans: A staple in South and Central American cooking, pinto beans are also the most widely consumed legume in America. They contain the same health benefits as other legumes (high in fiber and protein). You’ll find these creamy, earthy beans in iconic dishes like refried beans, tucked inside burritos and enchiladas, and of course, served alongside Mexican rice.
Try these varieties and others in legume recipes like White Bean, Sausage and Kale Soup and Old Fashioned Baked Beans.
Working more bean and grain recipes into your culinary repertoire will not only taste good, but also can be good for you.
Grains and legumes are good sources of protein, complex carbohydrates, fiber, vitamins, and minerals. Consuming them as part of a well-balanced diet has been shown to reduce the risks of heart disease, high blood pressure, stroke, and type 2 diabetes.
This collection of legume recipes and grain recipes are perfect for people looking for gluten-free recipes, along with vegetarian and vegan dishes into their diets.
Have fun experimenting with new and exciting recipes in the collection like Gluten-Free Quinoa with Black Beans, Chickpea, Feta and Orzo Salad and Vegetarian Chickpea and Sweet Potato Stew.