Quick Recipes Using Low-Lectin Legumes

Discover nourishing, flavour-packed dishes using low-lectin legumes — perfect for supporting digestion, energy, and vibrant everyday health.

✨ Support Your Gut Health

Pair these recipes with targeted digestive and gut-friendly formulas to feel your best every day:

  • Fibre Support – enhance regularity and support microbiome balance
  • Digestive Enzymes – improve nutrient absorption and ease bloating
  • Probiotics – build your inner defence and maintain healthy gut flora

Spiced Lentil Soup

Spiced Lentil Soup

Ingredients: 1 cup soaked and rinsed red or green lentils, 1 tablespoon olive oil, 1 onion (chopped), 2 cloves garlic (minced), 1 carrot (diced), 1 celery stalk, 4 cups broth, 1 teaspoon cumin, 1/2 teaspoon turmeric, salt and pepper to taste.

Instructions:

  1. Sauté the onion, garlic, carrot, and celery in olive oil until they are softened.
  2. Stir in cumin and turmeric.
  3. Add lentils and broth. Bring to a boil, then reduce the heat and simmer for 20–25 minutes.
  4. Season to taste and serve with fresh herbs or yogurt.

Mediterranean Chickpea Salad

Mediterranean Chickpea Salad

Ingredients: 1 can of chickpeas, 1 cucumber (diced), 1 cup of cherry tomatoes, 1/4 cup of red onion, 1/4 cup of olives, 1/4 cup of feta (optional), 2 tablespoons of olive oil, 1 tablespoon of lemon juice, salt, and pepper.

Instructions:

  1. Combine chickpeas, cucumber, tomatoes, onion, olives, and feta in a bowl.
  2. Add olive oil and lemon juice. Toss to combine.
  3. Season and serve.

Black Bean and Sweet Potato Tacos

Black Bean and Sweet Potato Tacos

Ingredients: 1 can black beans, 1 medium sweet potato (diced), 1 tablespoon olive oil, 1/2 teaspoon cumin, 1/2 teaspoon smoked paprika, salt and pepper, corn tortillas, toppings: avocado, cilantro, lime, and salsa.

Instructions:

  1. Roast sweet potatoes at 200°C for 20–25 minutes with oil and spices.
  2. Warm black beans in a saucepan.
  3. Assemble tacos and add toppings.

Simple Lentil and Vegetable Stir-Fry

Simple Lentil and Vegetable Stir-Fry

Ingredients: 1 cup cooked lentils, 1 tablespoon olive or sesame oil, 1 bell pepper, 1 zucchini, 1/2 cup broccoli, 2 tablespoons soy sauce, 1 tablespoon lemon juice or vinegar, 1 teaspoon ginger (optional).

Instructions:

  1. Sauté vegetables in oil until tender-crisp.
  2. Add lentils, sauces, and ginger. Heat through.
  3. Top with sesame seeds or green onions if desired.

Chickpea Breakfast Scramble

Chickpea Breakfast Scramble

Ingredients: 1 can of chickpeas, 1 tablespoon of olive oil, 1/2 onion (diced), 1/2 bell pepper (diced), 1/4 teaspoon of turmeric, 1/4 teaspoon of paprika, salt and pepper, spinach or kale (optional).

Instructions:

  1. Sauté the onion and pepper in oil until they are soft.
  2. Add chickpeas and spices. Mash slightly.
  3. Stir in the greens, if using, and cook until they are wilted.

Practical Ways to Add Legumes to Your Diet

Passionate about healthy, tasty eating? Visit our Nourish page for more nutritious, delicious recipes. From salads to soups and mains, discover legume-based dishes that support your health and satisfy cravings.