2023-04-18 14:34:41
18 avril 2023
Chickpeas, lentils, beans… Legumes are diverse and inexpensive, but above all they are rich in nutrients. So why not give more space on your plate to these foods that the National Health Nutrition Program (PNNS) recommends eating at least twice a week?
Legumes, also called legumes, “means plants whose edible fruits are contained in pods”, describes the Ministry of Agriculture. There are many species, including soybeans, lentils, beans, beans, peas and chickpeas. Each also comes in various varieties, shapes and colors. For example, there are green lentils but also coral lentils. And among the beans, you have the choice between cocos de Paimpol, ingots from the North, Tarbais beans or mogettes from Vendée.
Very inexpensive, legumes have excellent nutritional value. Rich in carbohydrates and proteins, “they are considered both a starch and a substitute for meat”, indicates the Diabetes Quebec Association. A protein substitute therefore, but better since unlike meat, these foods are low in fat and contain no saturated fat, which is bad for your health.
Very rich in dietary fiber, legumes also contribute to the satiety effect and are beneficial for controlling blood sugar and preventing cardiovascular disease. They are also an excellent source of iron. Not considering “regular consumption of legumes would reduce blood pressure and improve body weight, both in people with diabetes and in non-diabetics”adds the Quebec association.
Medium cooking
Despite all their benefits, the consumption of these foods remains limited in the general population. This is why the National Health Nutrition Program (PNNS) insists on the importance of going for more legumes in our diet. To cook them, you will be spoiled for choice, since these foods go perfectly with many others. Depending on your preferences, you can simmer them with carrots, bacon or mushrooms. Legumes are also eaten in soups.
But for your dish to be both tasty and digestible, the cooking must be well conducted. Without forgetting, beforehand to soak them in three times their volume in cold water in the refrigerator for 6 to 8 hours or at room temperature overnight. Too long ? “To decrease the soaking time, you can also bring the legumes to a boil for two minutes, remove them from the heat and let them sit for an hour”, reveals the association. And if you want to skip this step, be aware that only lentils and split peas do not need soaking but must nevertheless be rinsed before cooking.
Then, the cooking time itself depends on the dry vegetable. Refer to the recommendations on the label but prefer the steam method to retain as many nutrients as possible. Unless you opt for canned legumes. There, no soaking or cooking, the dish is almost ready!
Finally, to simplify the organization of your meals, remember to cook them in large quantities. You can then store the dish in an airtight container for five days in the refrigerator and up to six months in the freezer.
To note : To prevent intestinal discomfort, such as bloating or gas, often associated with these foods, discard the soaking water and rinse well if using canned legumes. For dried legumes, soak them in the refrigerator rather than at room temperature and discard the soaking water. Finally, continue cooking until the legumes are easily crushed with a fork.
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