Very good health care: legumes are versatile

Very good health care: legumes are versatile

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Healthy legumes protect against diseases
Lentils, beans and Co are mostly associated with hearty home cooking in this country. But healthy legumes can be used to prepare not only stews, but also many other tasty dishes - even desserts. The high proportion of protein makes them an important part of the diet.

Positive properties of legumes
For a long time, legumes were in shadow in the local kitchen. Even today, many people only associate them with heavy bean stew or hearty lentil soup. However, this reputation misjudges the positive properties of legumes. According to health experts, they should prevent obesity and help against cancer, diabetes and cardiovascular diseases. But that's not all.

Full of protein and important minerals
There are numerous reasons why legumes are very healthy: "Lentils, beans and peas provide us with vegetable protein and are rich in minerals such as potassium, magnesium and vitamin B," explains nutritionist Manuela Marin in a message from the dpa news agency.

"Above all, people who do without meat can satisfy their protein needs in this way."

Nutrition expert Gisela Horlemann from the Bavarian Consumer Service also explained that legumes are real protein powerhouses: "With around 20 percent protein, protein-based legumes are on par with animal foods." Soy has a special position with around 36 percent protein.

Another plus point: “They are easy and long to store, are inexpensive, and have the perfect ecological footprint. They even bring their own nitrogen fertilizer, ”writes Cecilia Antoni on her blog“ Beanbeat ”.

Sating and super varied
The food blogger also thinks that lentils, peas and beans are extremely filling and incredibly varied.

This alone shows the variety of lenses: there are brown plate lenses, green, yellow and red lenses, mung lenses, mountain lenses, black Beluga lenses, green Puy lenses and Pardina lenses.

Lentils are not only easier to digest than peas or beans, but also take less soaking and cooking time due to their smaller size.

Legumes also include lupins, which some people are already calling the new soy due to their increasing popularity.

Among other things, vegetarian schnitzel, sausages, flour and ice cream are made from the plant. Experts recently reported that in exceptional cases, poisoning from bitter lupine seeds can also occur. A bitter taste of the food provides an indication of the danger.

Never consume beans raw
Chickpeas play a particularly important role in Arabic-Oriental, Turkish and Spanish cuisine: pureed legumes are found in hummus and falafel, for example. And cooked whole, they give couscous, stews and salads that certain something with their mild, slightly nutty taste.

What is unknown to many: peanuts are also legumes. "The peanut belongs to the same subfamily as, for example, the pea and the types of beans", star chef Achim Schwekendiek explains in the dpa report.

He cooks unsalted peanuts in milk, purees them and creates an extraordinary side dish.

Beans can do more than be processed in traditional stews or served as a side dish. Although they are also suitable for cold starters or salads, they are never suitable for raw consumption because they contain a protein compound called phasin.

The human body cannot utilize this connection and reacts with a spoiled stomach or intestinal inflammation. This substance is destroyed during cooking.

Legumes for dessert
According to Cecilia Antoni, some people shy away from making beans. "They suspect toxins, are unsure how to use them and prefer to stay away from it," says the blogger, according to dpa.

You should let dried bean kernels - like peas and lentils - soak overnight before cooking them. She herself likes to make blackies out of black beans, which get their taste from chocolate and dates. The aroma of the bean disappears.

One often hears or reads the note that beans, peas and lentils should not be boiled in salt water, as this is said to delay the cooking process.

"I can't confirm that," says Antoni. “When I accidentally threw some salt into the cooking water, I was surprised: no difference in the cooking time, but in taste. Suddenly they tasted much more aromatic. ”(Ad)

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