All of these nutritional characteristics can protect against chronic diseases, research shows.

In fact, the American Cancer Society, American Diabetes Association and the American Heart Association recommend eating legumes as an alternative to animal protein to help lower the risk of cancer, type 2 diabetes and heart disease.

As a busy professional, I love that I can create a variety of delicious, nutrient-packed meals with legumes.

You can buy prepackaged dry legumes at most supermarkets and health food stores. It might seem like a lot of preparation is needed, but most of that time is just the soaking process, which requires no additional work on your part.

You can also cook legumes in large batches and store them in sealed containers in the fridge or freezer:

1. Thoroughly cook dried beans.
2. Rinse and soak them for at least five hours.
3. Drain the soaking water and cook the beans in fresh, boiling water (212 degrees Fahrenheit) for at least 10 minutes.
4. Do not cook dried beans in slow cookers or crockpots, as the temperature doesn’t get high enough to deactivate the lectins, a potentially toxic chemical found in raw beans.

Canned beans are already cooked, so all you have to do is toss them into your soup, chili, pasta, sauce, burrito or vegetable sauté.

Easy recipes

1. Go meatless by swapping hamburgers for legume-based burgers.

2. Substitute mayonnaise for creamy hummus.

With the help of a food processor or blender, homemade hummus is easier to whip up than you think, and it makes a healthier, more fiber-filled sandwich spread than mayonnaise.

3. Mash legumes to turn them into easy dips.

Thanks to the neutral taste of legumes, spices can really elevate them into any kind of party dip you’re looking to make. From cheesy to savory to sweet, the possibilities are endless.

4. Ditch the chips for bean crisps.

If you’re stuck in an afternoon slump, crunchy, oven-roasted beans can make a satisfying, energizing snack. Lupini beans, fava beans, and chickpeas all get crispy in the oven and are easy to make in big batches for serving throughout the week.

5. Stir them into soups for added fiber.

Lentil soup is a hearty meal for lunch or dinner come winter. For some variety, you can also try making other legume-based soups, such as split pea soup, pasta e fagioli, or white bean and escarole soup.

6. Hide beans in brownies.

If you’ve got a sweet tooth, black bean brownies are a delicious dessert that packs a punch of fiber into every serving.