Did you know that ⅓ cup of cooked munggo or ½ cup of boiled peanuts gives 8 grams of protein that is equivalent to 1 matchbox size of lean pork or chicken? Munggo is a type of legume. Legumes come from the mature seeds of pod-bearing plants and are considered a plant source of protein for vegetarians or for those who are looking for a meat substitute. Here are examples of locally available legumes:
- Chickpeas / Garbanzos
- Cow Peas / Paayap
- Green Peas / Gisantes
- Kidney Beans / Abitsuwelas
- Lentils
- Lima Beans / Patani
- Munggo Beans / Munggo
- Soybeans / Utaw o Balatong
Legumes are also good sources of iron which is needed for red blood cell hemoglobin that transports oxygen in our body. It is also a source of niacin and thiamin which has a role in metabolism. Soybeans or soybean products such as taho, tokwa, tausi and tahure provide calcium which is needed to maintain our bones. Sprouted munggo or togue provide Vitamin C which is an antioxidant and a component of healthy skin, gums and supports immunity.
Here are some ways or recipes you could try to add beans and legumes into your diet:
- Use Tofu or Tokwa as a meat alternative or be added in Tokwa’t Baboy, Adobo, Menudo, Steak, Pansit or as a meat extender in Siomai or Burger Patties.
- Use Munggo beans for Ginisang Munggo or sprout them as Toge and use in vegetable dishes, lumpia and salads.
- You may add green peas to Fried Rice or in Afritada dishes.
- Chickpeas can be fried until crispy which can be a healthy snack.
- Different kinds of beans can be added to soups and be added as an extender in sardines and corned beef.
Legumes and beans are generally nutritious, relatively cheap and easily accessible to everyone. However, legumes and beans are not advisable for people who are diagnosed with arthritis or gout as the high purine content can aggravate their condition.
References:
Chavez, L.L., de Leon, S.Y., Claudio, V.S. (2006). Basic Foods for Filipinos, 4th ed. Manila: Merriam & Webster Bookstore, Inc.
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