Forgotten Pantry Pulses That Quiet Chronic Inflammation Better Than Berries

15. Lupini beans

Lupini beans are a Mediterranean snack tradition that’s high in protein and fiber. Properly prepared lupini have had bitter alkaloids removed through soaking and brining; purchase pre-brined lupini or follow reliable instructions before eating home-prepared beans. They’re eaten as small snacks or chopped into salads and provide a concentrated dose of plant protein with minimal carbs. Because lupini are less common in North American kitchens, they feel special on a board or plate and can act as a crunchy, savory way to increase pulse intake. Note: lupini can cause allergic reactions in some people and aren’t recommended for those with known legume allergies. When used safely, they’re another pantry option to diversify pulse-driven anti-inflammatory strategies.

16. Cowpeas (Crowder/Cream Peas): The Gut-Calming Mineral Source

Cowpeas, particularly the crowder and cream pea varieties, are lesser-known relatives of the black-eyed pea with a remarkably creamy texture when cooked. Their standout contribution to an anti-inflammatory diet is a high concentration of magnesium and zinc, two minerals often deficient in modern diets but essential for cellular repair and immune function. Magnesium plays a direct role in regulating inflammatory markers, while zinc supports the integrity of the gut lining. These peas also contain gentle soluble fiber, making them easy on the digestive system. Simmer them with gentle aromatics like onions and mild herbs until they melt into a tender consistency. Their mild flavor allows them to blend seamlessly into vegetable purees or serve as a highly digestible base for a calming, nutrient-dense side dish.