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Mixed Legumes Calories
Rich in protein, fiber, vitamins and minerals, suitable for vegans and vegetarians.
CALORIES
GI
POTASSIUM
FIBER
Mixed Legumes Nutrition Facts
Selected: 100 g
320
KCAL / 100G
Carbs
54g
· 68%
Protein
21.5g
· 27%
Fat
1.7g
· 5%
Fiber
16g
Mixed Legumes Vitamins & Minerals
Vitamins
Folate
220µg · 55% DV
B1
0.45mg · 38% DV
B6
0.35mg · 21% DV
Biotin
6µg · 20% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
320mg · 46% DV
Manganese
1mg · 43% DV
Iron
5mg · 28% DV
Mixed Legumes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mixed Legumes Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Mixed Legumes Contain Allergens?
No known major allergens
Which Diets Is Mixed Legumes Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mixed Legumes Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
Foods Similar to Mixed Legumes
Mixed Legumes — Frequently Asked Questions
Do mixed legumes need to be soaked before cooking?
Soaking overnight is useful when the mix contains larger beans such as chickpeas or kidney beans, as it shortens cooking time and helps them cook more evenly. Mixes with small lentils may not need long soaking.
Why do mixed legumes sometimes cook unevenly?
Different legumes vary in size, skin thickness, and cooking time. Choose mixes with similar-sized pieces, or pre-cook the slower-cooking beans before adding quick-cooking lentils.
How can I reduce gas from mixed legumes?
Rinsing them well, discarding the soaking water, and cooking in fresh water may reduce symptoms for some people. Increasing portions gradually can also help your gut adapt.
Can mixed legumes be cooked in a pressure cooker?
Yes, a pressure cooker is especially useful for mixes containing chickpeas and larger beans. Use a shorter cooking time for mixes with lentils so the softer legumes do not turn mushy.
When should I add salt to mixed legumes?
Adding salt toward the end of cooking can help firm-skinned legumes soften more easily. It is also best to add acidic ingredients such as tomatoes, lemon juice, or vinegar after the legumes are tender.
What goes well with mixed legumes for a balanced meal?
They pair well with whole grains such as bulgur, brown rice, or whole-grain bread, plus plenty of vegetables. Adding lemon, peppers, or fresh herbs provides vitamin C, which supports absorption of plant-based iron.
Can mixed legumes replace meat?
They are a useful plant protein food, but they do not have the identical nutrient profile of meat. In particular, legumes do not naturally provide vitamin B12, so people eating fully plant-based diets need a reliable B12 source.
How long do cooked mixed legumes keep in the fridge?
Cool them promptly and store them in a sealed container; they are generally best used within 3 to 4 days. Do not leave cooked legumes at room temperature for more than two hours.
Can cooked mixed legumes be frozen?
Yes, cooked mixed legumes freeze well in meal-sized portions, especially in soups and stews. Reheat thawed portions thoroughly and avoid refreezing them.
Are mixed legumes better before or after a workout?
Because they are high in fibre, eating them immediately before training may cause bloating or discomfort for some people. They are often more comfortable a few hours before exercise or as part of a post-workout meal with grains and vegetables.
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Nutrition data compiled from USDA FoodData Central and scientific sources.