Vegetables & Legumes: Calories

Vegetables are a great high-volume, low-calorie option. You can eat a lot of them, they’re satiating and packed with vitamins. Legumes are more calorie dense but also dense in nutrients, especially protein, making them a great meat alternative for a vegan or vegetarian diet. Check out our Vegetables and Legumes Calorie Chart below for more nutritional information.


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The Magic of Vegetables and Legumes

Legumes are also classified as the seeds inside of various plants and, due to their non-perishable nature, low cost, and diversity of uses, are a common staple used in many diets around the world. There are plenty of ways to enjoy and prepare legumes, including soaking, rinsing, and boiling them. This will help ensure their tenderness and result in a faster cook time. Legumes can also serve as a meat alternative, such as for burger patties, dips, in stews, as a spread, or in a curry. They can also be added to salads as a garnish or main protein or be enjoyed as a snack to go. Overall, legumes are a healthy alternative that you can really get creative with.

Vegetables also have many different preparation methods, from sautéing and roasting to trendy methods such as air frying and spiralizing. Vegetables have tons of health benefits, so try aiming for a variety of types and colors. A recommended guideline is around 3 cups of vegetables per day for adults.

When it comes to preparation methods, the healthiest options include sautéing, steaming, and stir-frying. These methods will provide the least amount of oil, reducing the total calories of the meal. Other methods, such as frying and boiling, decrease and reduce the nutrients, and increase the overall calorie count. One way to have fun with vegetables is to turn them into other low-carb foods. Ever tried replacing noodles and pasta with spiralized carrots, replacing rice with cauliflower rice, or substituting lasagna pasta sheets within zucchini? They’re all great options if your diet goals include gaining or maintaining your weight. What are some ways you plan to add extra vegetables and legumes to your diet this week?

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