Lentils, beans, chickpeas .. How to cook legumes for healthy meals?

Long shunned by the French, legumes have more than one trick up their sleeves. Solveig Darrigo-Dartinet, dietician, nutritionist and author ofA vegetable garden to feed my family explains the difference between vegetables and legumes: “Green vegetables are very water-rich foods, whereas legumes or legumes have very little water, but they concentrate carbohydrates, therefore slow sugars. And that’s why we put them in the family of starchy foods, like rice or potatoes”. They are also very rich in fiber, “two to four times more than other starchy foods”, and vegetable proteins , mineral salts, among others, and they are gluten-free.

Interesting and economical alternatives to meat, the main legumes you can eat are: dried beans, red beans, white beans, flageolets. There are also green lentils and coral lentils. split peas, chickpeas, and broad beans in the spring.

Some legumes are difficult to digest because “they are whole foods. So the richer it is in fiber, the more difficult it is to digest, especially when you are not used to it and you do not tend to to chew well. Therefore, it is necessary gradually integrate them (into your diet, editor’s note)“, specifies Solveig Darrigo-Dartinet.

It is important to soak them the day before

the protein quota legumes is “8 to 9% on average against 20% for meat”. They can therefore “replace animal proteins”, but when you put them on the menu, you have to think about reduce the amount of meat or fish for a balanced menu, advises the author ofA vegetable garden to feed my family. And it is quite possible to make a menu with legumes, without meat or fish.

To reduce flatulence caused by legumes, which are high in fermented carbs, Solveig Darrigo-Dartinet recommends soaking them the night before, like dried beans and chickpeas. “You can also add baking soda or sage, fennel, things like that that will help digestion,” she advises.

beetroot hummus recipe

For 1 bowl you will need 250 g of cooked red beans (canned drained), 150 g of cooked red beetroot, 2 tablespoons of sesame puree (tahini), 1 teaspoon of cumin powder. The recipe also includes a few pinches of powdered Espelette pepper, 1 tablespoon of sesame oil, 1 clove of garlic, 1 tablespoon of balsamic vinegar and 2 tablespoons of chopped fresh coriander.

Mix the cooked beans, the red beetroot, peeled and cut into large pieces, then the other ingredients, until you obtain a smooth preparation. Pour into a bowl and garnish with a few whole coriander leaves. Set aside in the fridge and serve in endive leaves “barquette” style or on toasted seed bread.

The recipe for warm salad of green lentils with smoked trout

For this recipe for 4 people, you need 4 slices of smoked trout, 250 g of green lentils (raw weight), 2 carrots, 1 raw beetroot and 1 bouquet garni. For the sauce, take 1 teaspoon old-fashioned mustard, 1 teaspoon wine vinegar (red or sherry), ground pepper, 3 teaspoons olive oil, 3 teaspoons of rapeseed oil and 1 teaspoon of dried seaweed (in organic stores, “fisherman’s mixture” type).

Scrub the carrots and cut them into slices. Peel and grate the raw beetroot. Rinse the lentils and place them in a low temperature casserole dish. Cover them with about 1 liter of water. Add the bouquet garni, the carrot slices and bring to the boil. Cover and cook over low heat, simmering, for about 25 minutes (check on the packet).

Salt 10 min before the end of cooking and pepper at the end of cooking. The lentils should be tender. Take the lentils with a slotted spoon and place them in a deep serving dish. Let cool.

Cut the smoked trout slices into strips. Place them on the lentil salad as well as the grated raw beetroot. Prepare the sauce by mixing the ingredients in order. Pour the sauce and serve.

The editorial staff recommends

News by RTL editorial staff in your mailbox.

Thanks to your RTL account, subscribe to the RTL info newsletter to follow all the news on a daily basis

.

Leave a Comment