Unboxed: 9 nutrient-rich legumes to love this winterUnboxed: 9 nutrient-rich legumes to love this winter

Beans and, by extension, other legumes are having a moment. Just check The Wall Street Journal or TicTok if you have any doubts.

But this shouldn’t be a surprise. Although they are a year-round food—cold bean salads in the spring and summer; chilis and soups in the fall and winter—they really shine in the winter, bringing comfort and warmth to cold days and long, dark nights.

As Americans move away from meat and processed foods, they are finding a variety of legumes to use for snacks and soups, side dishes and long-simmering, hearty dinners. With high protein and fiber, “beans and legumes support health and disease mitigation,” according to a National Institutes of Health study published in 2021.

“Inclusion of beans as part of a plant-based dietary strategy imparts cardiovascular, metabolic, and colon protective effects; improves obesity, low-grade inflammation, and may play a role in immune-related disease risk management,” the study’s authors wrote. They go on to cite the DASH Eating Plan for its emphasis on beans and legumes, whole grains, fruits, vegetables, nuts and seeds—and limits on meat consumption.

Lastly, the study notes that consuming pulses, beans and legumes can improve type 2 diabetes, the gut microbiome, colon health and chronic low-grade inflammation. Retailers might even suggest to shoppers that eating more legumes would be a great New Year’s resolution!

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