Legumes, foods with incomparable virtues

Impossible to list all legumes, also called "pulses", as there are! The best known are the soy (soybean seeds, tofu, tempeh), the dried beans (red, white, black or even mongo beans), peas (broken peas, chickpeas, etc.), beans where the lenses (red, coral, yellow, beluga, etc.).

While the nutritional quality of modern food continues to diminish and environmental problems are increasingly pressing, legumes today benefit from growing popularity. And for good reason: they are among the essentials of a healthy, balanced and environmentally friendly diet.

What are the health virtues of legumes?

1. They are stuffed with vitamins, minerals and trace elements

Legumes offer very good intake of vitamin A, vitamins of group B (except vitamin B12), iron, magnesium, zinc, calcium and potassium.

In summary: they are real nutritious bombs!

2. They constitute an alternative to animal proteins

If you follow a vegetarian diet or if you simply want to reduce your meat consumption to protect your health and reduce your ecological impact, legumes are your allies. They are indeed excellent alternatives to animal proteins since 100 g of cooked legumes represent 5 to 10 g of protein, as much as 50 g of fish or meat.

3. They are rich in fiber

The fibers represent up to 25 % of the weight of legumes and are very interesting for transit and intestinal balance. A sufficient fiber intake is essential on a daily basis to guarantee good digestion, regulate cholesterol levels and reduce the absorption of fat.

4. They have a low glycemic index (IG) and do not contain gluten

Legumes have the advantage of having a low GI, which allows you to perpetuate the energy provided by a good meal, while avoiding cravings. For celiacs (gluten intolerant) or subject to gluten sensitivity, legumes are a perfect alternative to cereals.

The impact of legumes on hair health

The health of your hair rests above all on food. The hair fiber and the scalp need a whole bunch of vitamins, minerals and trace elements to be healthy. By opting for legumes, you offer your hair during this meal in substantial intake of nutrients it needs:

• Of zinc, which promotes the growth of the hair and is essential for the multiplication of cells and the healing of the skin.

• Of the vitamins has, which intervene in the synthesis of skin cells and participate in the health of the scalp.

• Of the group B vitamins, Who participate in the production of keratin, improve blood circulation in the scalp and promote hair growth.

• …

Our tips for adding legumes to your food routine:

• Add legumes to your menu at least twice a week To enjoy their benefits, Every day if you follow a vegetarian or vegan diet.

• It is important toCombine legumes with cereals, because it is the synergy of the two that allows an optimal protein intake. Legumes do not contain all the amino acids that the body needs with the exception of soybeans which contains all amino acids. In combination with cereals (boulgour, quinoa, rice, semolina, pasta, etc.), your meal is complete. With 100 g chickpeas and 100 g of rice, your plate brings you for example as many proteins as 100 g of meat.

• In addition to eating legumes with your main dishes, do not hesitate to add chickpeas, beans or lenses to your soups and salads to increase their nutrients.

• If you buy your legumes canned, Remember to rinse them well before consuming them.

• If you choose to buy dry legumes, preferably go to organic or specialized stores to buy them loose And avoid packaging. Keep them dry in glass jars. Once cooked, you can keep them in the refrigerator and consume them for a few days or freeze them in small portions.

Little tip : with the same legume prepared in advance, you can make 2 or 3 dishes

For example :

• Chickpea: Chickpea tagine + Chickpea salad + Lebanese Houmous

• Red beans: chili con carne + red bean salad + spread red beans with cumin

• Lentils: dal of lentils, lentil burgers and carrots + lentil tartade/pumpkin

• Flageolets: Minestrone, flageolet salad, Tartade Flageolets Curcuma

• The surplus can be frozen without problem.

In addition to being super food, legumes are also not very expensive. They keep long And offer almost endless possibilities of preparation. Internet is full of more attractive recipes than each other!

Our favorite recipes to taste legumes at any time of the day

At noon, a velouté of broken pea accompanied by a slice of wholemeal bread.

In snack or dessert, a chocolate cake and red beans.

As an aperitif, Houmous prepared in a thousand and one ways.

In the evening, delicious meals to enjoy with the family:

• Lentil and eggplant lasagna

• Chickpea curry and full rice

• Coral lenses to the devil