13 Uncommon Nuts and Legumes That Fuel Your Body

When it comes to healthy snacks and meals, nuts and legumes are often the go-to choices for fueling your body. While common options like almonds and peanuts dominate the scene, there’s a world of lesser-known varieties packed with nutrients waiting to be discovered. These uncommon nuts and legumes bring unique flavors and impressive health benefits, offering everything from high protein to essential vitamins and minerals.

Tiger Nuts

Tiger nuts aren’t actually nuts, but small tubers. They’re rich in fiber, which helps digestion and keeps you feeling full for longer. Tiger nuts are also a good source of magnesium and potassium, both of which support healthy muscles and nerve function. Their slightly sweet flavor makes them a great snack on their own or as part of a smoothie. Add them to your diet for an energy boost without the sugar crash.

Pili Nuts

Pili nuts are buttery, rich nuts that are native to the Philippines. They’re packed with healthy fats, which are great for heart health and keeping you full throughout the day. High in vitamin E, pili nuts also offer strong antioxidant benefits, helping your body fight off free radicals. These rare nuts can be eaten raw or lightly roasted, adding a creamy texture to any snack or meal. Plus, they’re low in carbs, making them ideal for keto diets.

Bambara Groundnuts

Bambara groundnuts are a legume grown mainly in Africa. They’re considered a complete food because they contain a good balance of protein, carbohydrates, and healthy fats. Bambara nuts are also high in iron and calcium, making them great for supporting bone health. They have a mild, nutty taste and can be boiled, roasted, or used in soups. This legume is perfect for anyone looking for a plant-based protein source.

Lupini Beans

Lupini beans are a Mediterranean legume loaded with protein and fiber. Unlike most legumes, they have a low carbohydrate content, which makes them a favorite for people on low-carb diets. Lupini beans are often pickled or boiled and can be enjoyed as a snack or side dish. They’re also rich in minerals like potassium and calcium, which are great for muscle and bone health. Their mild flavor and crunchy texture make them an excellent addition to your meals.

Pequi Nuts

Pequi nuts are a Brazilian delicacy known for their unique flavor and health benefits. They contain healthy fats and antioxidants that promote heart health and protect against inflammation. Pequi nuts are high in vitamin A, which is essential for vision and skin health. While their taste can be quite strong, these nuts are often used in traditional Brazilian dishes or made into oils. Including pequi nuts in your diet can give your meals a flavorful, nutrient-packed boost.

Sacha Inchi

Sacha Inchi, also known as the Inca peanut, is native to the Amazon rainforest. These seeds are high in omega-3 fatty acids, which support heart and brain health. They also contain plenty of protein, making them a great plant-based option for those looking to build muscle. Sacha Inchi seeds have a slightly nutty flavor and can be eaten raw, roasted, or as an oil. Including these seeds in your meals can help improve your overall wellness with every bite.

Winged Beans

Winged beans are a tropical legume that grows primarily in Southeast Asia. They’re unique because nearly every part of the plant, from the pods to the leaves, is edible. These beans are high in protein, calcium, and vitamins A and C, making them a powerhouse of nutrition. Winged beans have a slightly sweet taste and are often used in stir-fries or salads. Adding them to your diet can provide a versatile and nutritious boost.

Koro Beans

Koro beans, also known as hyacinth beans, are packed with protein and fiber. They’re a great choice for people looking to add more plant-based protein to their diet. These beans are also rich in antioxidants and contain important minerals like iron and magnesium. Koro beans have a mild, nutty flavor and can be used in soups, stews, or curries. Their nutrient-dense profile makes them an excellent addition to a healthy meal plan.

Pigeon Peas

Pigeon peas are a staple legume in many tropical regions, known for their high protein and fiber content. They’re especially rich in potassium and iron, which are essential for maintaining healthy blood pressure and energy levels. Pigeon peas have a mild, earthy flavor and are commonly used in soups, stews, and curries. Adding them to your diet can provide a plant-based protein boost while supporting overall health.

Monkey Nuts

Monkey nuts, also known as peanuts in their shell, are a great source of protein and healthy fats. They’re packed with essential nutrients like magnesium, which supports muscle function, and niacin, which helps maintain healthy skin and nerves. Although technically a legume, they’re often enjoyed like nuts and make for a satisfying, crunchy snack. Eating monkey nuts can help fuel your body and keep you energized throughout the day.

Jackfruit Seeds

Jackfruit seeds are an often-overlooked part of the jackfruit, but they’re packed with nutrients. These seeds are rich in protein and contain vitamins like thiamine and riboflavin, which help convert food into energy. Jackfruit seeds can be boiled, roasted, or even used in curries for a hearty, nutritious addition to meals. Their slightly sweet and nutty flavor adds an extra dimension to both savory and sweet dishes.

Velvet Beans

Velvet beans, also known as mucuna, are rich in protein and contain L-dopa, which is a precursor to dopamine. This makes them a unique legume with both physical and mental health benefits. Velvet beans are commonly used in herbal medicine but can also be cooked and eaten in various dishes. Their slightly bitter flavor becomes more mild when roasted or boiled, making them a versatile and healthy choice.

Lotus Seeds

Lotus seeds, also called makhana, are highly valued in Asian cuisine for their health benefits. They’re rich in protein, magnesium, and potassium, making them great for supporting muscle and nerve function. Lotus seeds have a mild, slightly sweet flavor and can be roasted for a crunchy snack or added to soups and desserts. Incorporating lotus seeds into your diet can provide a low-calorie, nutrient-rich option that’s easy to enjoy in various dishes.

This article originally appeared on RetailShout.

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