3 Popular Legume Recipes

If you really want to be full, it’s best to use legumes. Long-chain carbohydrates, such as beans and peas, cause blood sugar levels to rise slowly. Due to their high protein and fiber content, they feel full. The high protein content is also one of the reasons legumes are of interest to athletes. According to the Max Rubner Institute, lentils contain about 11 grams of protein per 100 grams.

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However, animal protein can be better utilized by the body than plant protein because its composition is similar to that of the body. Silke Restemeyer of the German Nutrition Society (DGE) knows the secret to upgrading legume protein: “Combining different plant protein sources increases the protein’s value.” Therefore, nutrition experts recommend using pea stew together. For example, it is eaten with bread or rice with lentils.

Preparation of legumes is not complicated

Legumes also inspire with nutrients. Beans provide many vitamins, such as B1, B6, or folic acid. They also contain iron, magnesium, zinc and other minerals.

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Choose, marinate overnight and cook for a long time. For many amateur chefs, preparation may seem complicated at first glance, but it is not. Most legumes come in canned form, so there is no need to marinate or cook. Peeled peas and lentils do not need to be swelled before cooking. The fastest train among legumes is red lentils. It cooks in just 15 minutes.

Herbs make legumes easier to digest.

Many people do not eat soy because they worry that they will not be able to digest legumes properly. Dietitian Restmeyer knows how legumes can be more digestible. “If you season it with thyme, dill, or savory herbs and spices like fennel or caraway, legumes are more digestible,” he said.

Do not eat beans raw.

VERY IMPORTANT: Do not eat legumes raw! Fresh, they contain natural toxins that can cause intolerance or poisoning symptoms.

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“For example, red beans, soybeans, chickpeas and lentils contain toxic lectins that can cause red blood cells to clumpy,” explains Silke Restemeyer. Cooking destroys lectins. What many people don’t know is that sprouts made from soy or mung beans also need to be heated before eating. Peas are an exception.

“Peel” the fresh pods and put the peas directly into your mouth. This is especially popular with children. It’s harmless to snack on here, as peas contain very little lectin. However, DGE recommends not eating too much raw peas. This is because peas are less tolerable than raw peas due to their indigestible fiber.

Grown in Germany

Some types of lentils are also native to Germany. Because this country is more complex to grow than other countries, for many years German lentils could hardly be bought. However, for several years there have been farmers’ associations that grow and sell traditional varieties. For example, Swabian Alb.

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Which lens is right for what?

Beluga Lentils It does not crumble when cooking, making it perfect for salads or soups. red lens It cooks quickly, absorbs seasoning well, and breaks easily during cooking, making it perfect for spreads, soups, and more. Plate and mountain lenses Perfect for lentil stews, easily broken down, but not too much.

What are the soaking and cooking times?

Dried kidney beans, chickpeas and peas should be soaked overnight in three times as much water.

Time to soak and cook:

  • Kidney beans: Soaking time 12 hours, Cooking time 60-90 minutes
  • Chickpeas: Soaking time 12 hours, Cooking time 90-120 minutes
  • Peas (unpeeled): Soak time 12 hours, Cook time 30-120 minutes
  • Yellow peas: no soaking time, 15 minutes cooking time
  • Lentils: No soaking time, 15-30 minutes cooking time

Recipe number 1: Vegetarian bolognese with lentils

Spaghetti Bolognese is a popular dish in German kitchens. Many children’s favorite foods are delicious even without minced meat.

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Meatless Bolognese: Instead, this variation is lentil-based.

This is needed for 3-4 servings.

1 garlic clove peeled and pressed, 1 onion peeled and chopped, 1 carrot washed and chopped, 1 celery washed and chopped, 1 tablespoon olive oil, 2 tablespoons tomato paste, 150 g red lentils washed, tomatoes 400g canned pasta or minced tomato, 100ml vegetable stock, 1Tbsp herbs such as basil, oregano, salt, pepper

This is how it gets done.

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Heat the olive oil in a pan and fry the onion for 2 minutes. Add chopped carrots, celery and minced garlic and fry for 5 minutes. Add tomato paste and fry lightly. Then add the tomatoes, herbs, broth and lentils to the vegetables and bring to a boil, then simmer over low heat for about 15 minutes. Season with salt and pepper. Served with spaghetti and Parmesan cheese.

Recipe number 2: Broad beans in tomato sauce

broad beans? Some people think of the soup on Grandma’s table. However, there are other recipes as well.

Broad beans harmonize fantastically with tomatoes.

Broad beans harmonize fantastically with tomatoes.

You will need:

500g kidney beans, 1 large onion peeled and chopped, 2 cloves of garlic, 400g canned tomatoes, 50g tomato paste, 1 teaspoon sugar, 1 teaspoon salt, 2 teaspoons paprika powder, 1 pinch cumin, 2 teaspoons freshly squeezed lemon Liquor juice, 2 teaspoons fresh parsley, chopped, 7 teaspoons olive oil

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This is how it gets done.

Soak and cook beans according to packaging instructions. Fry the chopped onion in a little oil. After 2 minutes, add the minced garlic. After 2 minutes, add tomato paste. Short fry, then deglaze and bring to a boil the chopped tomatoes. Add all ingredients except olive oil and boil for 5-10 minutes more. Stir in olive oil and serve. This goes well with white bread.

Recipe number 3: Make your own hummus.

Many people know the Arabic classic hummus. It is very easy to prepare at home.

Hummus is perfect as a topping for dips, spreads or salads.

Hummus is perfect as a topping for dips, spreads or salads.

This is how it gets done.

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265g chickpeas (fresh cooked or canned), 80ml water, 1-2 garlic cloves, juice of 1 lemon, 0.5-0.75 tsp salt, ½ tsp cumin, 3 and 2 tsp sesame oil or sesame seeds Mix the olive oil together. Put in blender and serve. Serve with flatbread or vegetable sticks.

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