Legumes, any plant of the family Leguminosae, are as high in protein, vitamins and mineral content as red meat. One-half cup of cooked dry beans is the equivalent in this regard of one once of red meat, but without the fat. The family of legumes includes peas, beans, lentils, peanuts, and other podded plants that are used as food. Legumes have played an important role in the traditional diets of many regions throughout the world. It is difficult to think of the cuisines of Asia, India, South America, the Middle East, and Mexico without picturing soybeans, lentils, black beans, chickpeas, and pinto beans, respectively. In contrast, in many Western countries beans play a less significant dietary role. In fact, and sadly, bean intake has actually declined during the past century in many European countries.

Here's a recipe for one legume, lentils, that matches well with salmon, grilled chicken or grilled, marinated tofu

1 package of lentils
1 medium Spanish onion, diced
3 cloves garlic, minced
3 plum tomatoes, diced
½ cup finely diced carrot
½ cup finely diced celery
3 tablespoons canola oil
zest from one lemon
2-3 good-sized sprigs of fresh thyme
salt and black pepper to taste
splash of white wine
chicken stock (or water, if vegetarian version is preferred)

In a 3 quart sauce pan, saute the onions, garlic, carrot and celery in the canola oil for one minute. Add the lentils and stir to coat them with the oil and vegetables. Add the tomato, lemon zest, sprigs of thyme and splash of wine. Cover with chicken stock or water, reduce heat and simmer for about 20-25 minutes, or until the lentils are soft. Watch the moisture level during cooking to prevent the lentils from going dry.

Remove from heat, but do not strain. Season to taste, and then enjoy as a side dish.

Option: Allow to cool. Toss to coat with a simple vinaigrette of extra virgin olive oil, lemon juice, dijon mustard, lemon thyme, salt and pepper. I like this version with a piece of grilled salmon that has been lightly marinated in olive oil, lemon zest and honey.

No portion of this article may be reprinted or republished without the express written permission of the copyright holder.