Few know it, i legumes they have great nutritional properties as well as great versatility of preparations in the kitchen. Let’s find out better why we consider them allies of health.

It is a highly satiating and nutritious food as it is rich in proteins, vitamins (B1, B2) and essential minerals (iron, phosphorus and manganese). The nutritional properties make these foods perfect substitutes for second courses of animal origin.

However, unlike meat, the advantages are many, first of all fewer calories, but also a lower purchase cost (which is no small thing!) and a good balance between nutrition and taste. For an intelligent meal, which respects the environment and also the human organism.

What are legumes? The list to keep in mind

THE legumes they are very rich in vegetable proteins, but unlike meats, cured meats, eggs, cheeses, they contain absolutely no cholesterol and very little fat, just think that in 100 grams of product there is just 3%.

Furthermore, beans, lentils, peas, chickpeas and all other types are also rich in iron. Iron is a fundamental component of our body and to function well the body needs to take in the right amount of iron. According to nutritionists, therefore, at least three or four times a week, instead of eating the usual slice of meat, the ideal would be to bring a healthy portion of legumes to the table.

In the composition, the percentage of proteins varies between 17 and 25%; 60% is made up of carbohydrates (which provide energy), while lipids are present in a percentage that varies from 1.5 to 5% (which is why they are a widely used food in slimming diets). Their average energy value is 313 kcal for every 100 g. Which legumes contain the most proteins? Soya is certainly in pole position, followed by lentils, beans and peas.

How to cook legumes

It is a food that can produce flatulence (or gas in the stomach): to avoid this effect it is essential to prepare them correctly.

In the preparation of dried vegetablesimportant is the soaking phase, that is, their rest in water before being put on the fire. This is an essential operation, as it reduces cooking times and makes them more digestible (lentil is the only legume that can be cooked without soaking).

It is necessary to cover them well with water as, during this phase, they swell. Soaking times vary depending on the hardness of the legume: for soya grain, at least 8 hours are needed, while for red beans 2 are enough.

After soaking we proceed to cooking, whose times vary from 60 minutes for colored beans to 4 hours for soya. To make them more digestible, cook them with spices and herbs (bay leaves, thyme, rosemary and parsley) which stimulate digestion.

Legumes: recipes and ideas

Remember that they are not only healthy and inexpensive, but also good. With beans, chickpeas and all other types you can prepare tasty and unique dishes by indulging in many recipes, from soups to soups, but also salads and pastas.

When it’s cold, for example, you could prepare a good hot soup with beans, potatoes and a pinch of chili pepper, which protects the arteries and activates circulation. A classic dish such as lentils and sausages, or beans and pork rinds is also perfect for fighting the cold.

In summer, however, fresh and quick dishes such as beans seasoned with oil, onion and parsley are excellent, mixed salads with chickpeas or lentils are also excellent. If you want to try new flavours, try the soy or tofu steaks, among the first courses we finally find pasta with peas, rice with lentils, but also the classic pasta and chickpeas.

How to pair legumes

The ideal for a balanced and healthy diet is to combine legumes with cerealsnutritionists therefore recommend consuming cereals and legumes within the same meal or throughout the day, in this way we ensure the supply of all essential amino acids.

We don’t have to think of very sad dishes based on cereals and legumes, on the contrary, this association can give life to tasty dishes with a unique flavor that have evolved from international cuisine. An example? The corn and bean tortillas originating from South America, but also the couscous with chickpeas consumed in the Middle East, the North African dish based on millet and peas and the classic rice and soy from Japan. Lentil soup with a sandwich or pasta with chickpeas is perfect.

However, it is wrong to combine them with other protein foods. «Meat and beans, tuna and beans, stew with peas are dishes that are too high in protein», warns the expert.

Legumes: allies of health and figure

Legumes and calories. They are also suitable for those who are on a diet and want to regain their figure. If you are on a diet, these foods can be the winning weapon for losing weight. In fact, thanks to their high fiber intake, equal to around 10 grams per portion, legumes give a quick feeling of satiety. Furthermore, these foods can help those suffering from constipation, because they promote intestinal transit, but they are also indicated in cases of diabetes as the fibers slow down the absorption of sugars.

According to some recent research, instead, assiduous consumption contributes to lowering cholesterol and triglycerides in the blood, preventing cardiovascular diseases; nutritionists have in fact demonstrated that 20 grams per day of legumes to extend life expectancy by 7-8%.

Legumes: are there any contraindications?

The only flaw is that, if you have never consumed them, when you eat them in large quantities you may experience some discomfort, such as difficulty digestion, abdominal swelling and flatulence. These annoying symptoms are caused by contained oligosaccharide compounds that ferment in the intestine. The reaction to the consumption of legumes can be significantly reduced by gradually introducing them into the diet, in this time the body will be able to get used to it.

In this sense, it is also good to remember that the substances responsible for digestive disorders are mainly contained in the peel, so to avoid these symptoms at the beginning you can choose to consume hulled legumes, such as red lentils. What are whole legumes? All those that are consumed in their natural and complete form, without being broken, divided or transformed into flour.

An excellent solution is to reduce the legumes to a puree by passing them through a food mill. Another way to avoid swelling is to cook legumes in the pot together with aromatic herbs, such as bay leaves, rosemary, sage, fennel seeds or a small piece of kombu seaweed.

To absorb the iron from legumes, use lemon

THE legumes, in addition to containing proteins, they are an excellent source of mineral salts, such as magnesium, zinc, calcium and iron. The iron contained in legumes and vegetables is called non-heme iron and is absorbed in smaller quantities, around 30-40%. , compared to the iron in meat, of the heme type. For nutritionists however the bioavailability of iron non-heme increases greatly if vitamin C is added.

Just put a spoonful of lemon juice in the legume soaking water, or just prepare a nice salad based on tomatoes, lemon juice, raw vegetables and beans (or optionally also lentil and peas). Parsley is also excellent for flavoring legumes, rich in vitamin C. all rich in vitamin C.

Are canned legumes healthy?

Very often we have little time to prepare our legumes and for this reason it is useful to consume canned products. These are healthy and nutritious products like fresh ones, whose nutritional properties remain almost unchanged. In fact, even canned legumes contain good quantities of iron, carbohydrates, vitamins, fibre, proteins and are cholesterol-free.