The value of legumes, beans, seeds and nuts.

Warning this article will contain nuts seeds legumes and beans.

Enhance Your Meals with the Tasty and Nutritious Benefits of Nuts and Legumes: Delicious Plant-Based Options for a Well-Planned Diet

Legumes and beans, such as peas, runner beans, and black beans, are a great source of nutrients and can be used in a variety of dishes, from soups and curries to salads and burgers. Nuts, such as cashews, peanuts, and Brazil nuts, are also a nutritious addition to your diet, providing natural fats that can aid in digestion and satiation. However, if you have allergies to these foods, it’s important to understand what is safe for you to consume. Explore the versatility and benefits of legumes, beans, seeds, and nuts in your meals.”

Nuts and legumes are both good sources of protein, which is an essential nutrient that plays a vital role in many bodily functions, including building and repairing tissues, producing enzymes and hormones, and supporting the immune system.

Nuts are generally high in protein, with some types containing more protein than others. For example, almonds, which are a type of tree nut, contain about 6 grams of protein per ounce (28 grams). Peanuts, which are a type of legume, contain about 7 grams of protein per ounce. Other nuts that are high in protein include cashews, pistachios, and macadamia nuts.

Legumes are also a good source of protein, with some types containing more protein than others. For example, lentils, which are a type of legume, contain about 9 grams of protein per cup (198 grams). Chickpeas, which are also a type of legume, contain about 15 grams of protein per cup. Other legumes that are high in protein include kidney beans, black beans, and navy beans.

Here is a basic legume burger patty recipe that you can try:


  • 1 cup (172 grams) of cooked legumes (such as lentils, chickpeas, or black beans)
  • 1/2 cup (62 grams) of rolled oats
  • 1/2 cup (80 grams) of diced vegetables (such as onions, bell peppers, or mushrooms)
  • 2 cloves of minced garlic
  • 2 tablespoons (30 grams) of tomato paste
  • 2 tablespoons (30 grams) of soy sauce
  • 2 tablespoons (30 grams) of nutritional yeast
  • 1 teaspoon (5 grams) of paprika
  • 1 teaspoon (5 grams) of cumin
  • 1/2 teaspoon (2.5 grams) of salt
  • 1/4 teaspoon (1.25 grams) of black pepper


  1. Preheat your oven to 375°F (190°C).
  2. In a food processor, pulse the legumes until they are finely chopped.
  3. Transfer the legumes to a mixing bowl and add the remaining ingredients. Mix well to combine.
  4. Shape the mixture into patties and place them on a baking sheet lined with parchment paper.
  5. Bake the patties for 15-20 minutes, or until they are firm and golden brown.
  6. Serve the patties on buns with your choice of toppings and condiments. Enjoy!

Here is the nutritional information for one legume burger patty, based on the recipe above:

  • Calories: 120
  • Total fat: 2 grams
  • Saturated fat: 0 grams
  • Cholesterol: 0 milligrams
  • Sodium: 330 milligrams
  • Total carbohydrates: 20 grams
  • Dietary fibre: 4 grams
  • Sugars: 2 grams
  • Protein: 6 grams

This nutritional information is based on the assumption that the recipe yields 4-6 legume burger patties, and it does not include any additional toppings or condiments that you may choose to add. Keep in mind that the actual nutritional content of your legume burger patties may vary depending on the specific ingredients and quantities that you use.

Overall, these legume burger patties are a good source of protein and dietary fibre, and they are low in fat and calories. They can be a healthy and tasty addition to a well-balanced diet when consumed in moderation and paired with a variety of other plant-based foods.

This recipe yields about 4-6 legume burger patties, depending on the size you make them. You can adjust the seasonings to taste and feel free to add in any additional ingredients that you like. These patties can be served in buns or on their own with a side of vegetables and grains. They can also be frozen and reheated for a quick and convenient meal option.

In conclusion, both nuts and legumes are good sources of protein, with some types containing more protein than others. Incorporating a variety of nuts and legumes into your diet can help to ensure that you are getting an adequate amount of protein to support your health and well-being.

If you have a nut allergy, it is important to avoid nuts and products that contain nuts. Symptoms of a nut allergy can range from mild to severe and can include itching, hives, swelling, difficulty breathing, and anaphylaxis. If you are unsure whether you have a nut allergy, it is important to speak with a healthcare provider.

I am not a healthcare provider and do not provide medical advice or treatment for others. If anyone has a health concern, they should speak with their own healthcare professional(s) about this.