12 Types of Legumes That Are Healthy, Delicious and Easy to Cook

You’re probably familiar with some members of the legume family, but there’s more to these plants than just peanuts and soybeans. In fact, I didn’t actually know beans about ’em until I did some research and put together a thorough guide on the subject. Here’s everything you need to know about the different types of legumes, including their health benefits and what they taste like.

Molly Hentz is an Austin-based nutritionist and yoga teacher who holds a master’s degree in Nutrition and Food Studies from NYU and a BA in Communication and Entrepreneurship from Wake Forest University.

The term legume is something of a catch-all phrase used to describe any edible part of the plant from the Leguminosae or Fabaceae family—including the pods, stems and leaves. As such, it’s a diverse bunch that includes a variety of familiar veggies, including peas and beans, and they’re a great source of plant-based protein. The medical experts at WebMD also say that they contain resistant starch, which helps regulate blood sugar, and health-boosting antioxidants (polyphenols) that fight disease. Or, in Hentz’s words, “Legumes are the OG superfood—not just because they’ve been fueling humanity for thousands of years (which they have), but because they check every box when it comes to nourishment, sustainability and longevity. They’re the quiet powerhouse of the plant world: humble and unassuming yet packed with everything we need to thrive.” Now that we have your attention, read on to learn more about the most common types of legumes.

There are more than 16,000 varieties of legumes, and they run the gamut in terms of color, taste and texture. Naturally, not nearly as many members of the Fabacae family—the third largest family of  flowering plants—are likely to appear in your regular meal rotation, but the most common ones (listed above) certainly can and should.

“From a nutrition standpoint, legumes—think lentils, chickpeas, black beans, peas—are protein-rich, loaded with fiber and bursting with micronutrients. They’re also a rare food that delivers both macronutrient and micronutrient density in one tidy little package,” explains Hentz, adding that “they provide B vitamins, iron, magnesium and potassium, plus the kind of slow-digesting, blood-sugar-friendly carbohydrates that keep energy steady and cravings in check. And the fiber is the real MVP, feeding our gut microbiome and keeping digestion smooth.” Sounds pretty compelling, right? But according to the expert, 60 percent of the standard American diet consists of ultra processed foods, and only 5 percent of Americans today meet their daily recommended fiber intake. In other words, you probably aren’t eating enough legumes…but if you know what’s good for you (literally), you’ll change that stat. 

According to a 2015 study published in Clinical Diabetes, regularly consuming legumes can help prevent diseases like type 2 diabetes, hypertension and heart disease. Preliminary research has also indicated that legumes contain various compounds and minerals that may have anti-cancer effects. Experts at the Harvard School of Public Health note that “nutrients in legumes such as zinc have been associated with improved immune function and decreased oxidative stress to cells, and selenium and phytic acid have been found to inhibit the growth of tumors in mice.”

Indeed, a 2017 study published in the International Journal of Molecular Science concludes that beans are rich in polyphenols, a type of antioxidant that helps remove free radicals from the body and mitigate cell damage; this potent antioxidant action has a health-boosting effect that’s associated with preventing the aforementioned diseases, as well as a wide range of inflammatory and metabolic conditions. In other words, start incorporating legumes into your diet and your body will thank you for it.

And the proof is in the pudding, so to speak. Hentz points out that, “If you look at Blue Zones (regions where people live the longest, healthiest lives), one common thread in their diets is regular legume consumption. From the black beans of Costa Rica to the lentils of Ikaria, centenarians swear by them. The fiber and plant-based protein combo supports heart health, stabilizes blood sugar and reduces inflammation, all while keeping you fuller for longer.” Bottom line: If you want to live a long, healthy life, legumes should be your go-to.

Yep, I have even more good news about legumes—namely that they are one of the most sustainable crops around. “Legumes are one of the most sustainable protein sources on the planet. They fix nitrogen in the soil, naturally enriching it instead of depleting it like conventional monocrops. They require minimal water, thrive without heavy pesticides and have a tiny carbon footprint compared to animal-based proteins,” says Hentz, adding that “eating more legumes isn’t just good for your body—it’s good for the planet.” And there is, in fact, a huge body of evidence attesting to their sustainability, including this 2021 study published in Frontier in Sustainable Food Systems, which describes legumes as “a cornerstone of transitioning to more sustainable food systems,” adding that “legumes have also an important role in protecting nature’s biodiversity.” BRB, whipping up Hentz’s edamame puree for lunch. 

There are so many reasons to love legumes. For starters, they’re rich with protein, fiber and macronutrients, so they check all the boxes when it comes to nutrition. They also have anti-inflammatory properties that prevent disease and extend lifespan. In addition to these nutrition benefits, legumes are pretty much culinary rockstars: Per Hentz, “Legumes are also endlessly versatile. They show up in every culture, from dal in India to hummus in the Middle East to beans and rice in the American south. They take on whatever flavors you throw at them, making them a blank canvas go-to for both comfort food and high-performance nutrition.” And last but definitely not least, legumes are an eco-friendly, sustainable food source, which means that by eating them, you’re not just taking care of your body, you’re taking care of the planet as well. My suggestion? Start experimenting with legumes in your cooking and discover how delicious healthy eating can be.