Legumes - an excellent source of protein

Oct 19, 2022Michał Pelc

Until recently, legumes were considered food for the poor. After the wave of admiration for various exotic products from the super foods group, the time has come to return to native products. And that's a good thing, because the modern kitchen has put them to good use, making the most of their healthy composition, taste and appearance. Here are a few reasons why you should eat legumes.

Legumes are great for filling, do not cost much and can be stored for a very long time. So even if you don't cook often, a small supply of pods in the kitchen will make you never face a dilemma: what to eat today? Here are some inspirations around legumes.

Pods, which is what?

At the beginning, it is worth noting that in the field of "pods" we have a really big field to show off. Everyone will find something for himself. The most popular are:

  • pea
  • lentils
  • soy
  • beans in different varieties (red, black, white, adzuki)
  • and many more

Legumes are among the oldest plants used by man. In the kitchen, we usually reach for only grains, although young beans or peas can be eaten whole with pods.

BIO Green Lentils - Organic - 400g BIO Chickpeas - Organic - 500g BIO Green Du Puy Lentils - Organic - 400g

Legumes, which means a lot of energy and lots of nutrients

The grains of legumes are small, but despite their modest size, they are a real volcano of energy . Dry grain consists of 1/3 protein, which is very valuable for our body and works great as a meat substitute . To enhance their nutritional value, it is recommended to eat them with cereals, e.g. rice or millet.
In addition, we find a lot of fiber and carbohydrates in them. However, it's fair to say that some of them are difficult to digest and can cause flatulence. However, they can be eliminated by an appropriate preparation process. There is also a whole lot of nutrients in legumes:

  • B vitamins,
  • magnesium,
  • zinc
  • and iron.

Legumes can be added to soups, sauces, salads. They go well with rice and vegetables, giving tasty and filling dishes.

Legumes in the kitchen - how to cook?

Proper preparation of the beans will help to avoid troublesome flatulence and not destroy the vitamins and minerals they contain.

Washing and selecting grains: All grains must be thoroughly washed before use. It's best to put them in a pot and rinse well several times . Those that float up and remain afloat are thrown away.

Soaking: Dry grains must be soaked before cooking. As a result, they will soften, cook faster and have a better taste. It's best to keep them in water overnight . It is enough to pour boiling water over the grains in a pot in the proportion of 300 g of grains per liter of water. Then pour out the water, pour a new one over it and leave it for cooking. This will make the vegetables easier to digest.

Herbs: The addition of herbs to legumes has a similar effect. We recommend:

  • caraway seed,
  • marjoram,
  • savory
  • or rosemary.

Cooking time: The pre-soaked grains are cooked for about 1.5 hours until fully soft. Lentils a bit shorter. About an hour is enough. A fine, red variety of lentils that are soft in just 30 minutes.

BIO Red Lentils - Organic - 400g

Pots: Those who like legume dishes can invest in a pressure cooker. Cooking times are reduced by up to 3/4. You also do not have to watch if the water has boiled over.

Salting: The beans must only be salted after cooking, otherwise they will not be cooked until tender.

How to eat ?: Who wants a little experiment, can try legumes served a bit differently - more modern. Instead of traditionally adding sugar and salt to cooking, it is worth using a little honey and balsamic vinegar or other flavored vinegar . Sweet legumes are also less popular in Poland. Adzuki beans are perfect for preparing desserts.
Let's eat the pods! They are filling and rich in vitamins, perfectly fit into the winter menu. Let them find their way to our table as often as possible for the benefit of everyone. The high nutritional value will be useful both for children and adults, and the variety of dishes that can be prepared from them will be an interesting diversification to the daily menu.

Check also our other entries:

How is hemp protein made?

Vegetable products rich in protein

Protein - the best sources

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