Lentils are a legume of the autumn season that comes to brighten our table, although it is present on the table all year round. Its nutritional composition places it among the favorites since it is rich in minerals such as iron, vitamins A and the B complex. They have an ideal amount of fiber for people who suffer from diabetes and to reduce weight. At the table, lentils are served as salads, hummus, creams, hamburgers, and they combine very well with red and white meats.
RECIPE: SAUTEED LENTILS CAVIAR AND VEGETABLES
Soy
Soy is the favorite legume of vegetarians for its large amount of protein that exceeds common standards. It is also capable of providing the eight essential amino acids. For health, the consumption of soy reduces blood sugar levels, controls cholesterol, prevents osteoporosis in women and relieves menstrual pain. With soy you can prepare milk, tofu, flour, tuba (ideal for spreading) and the renowned soy meat. All of them essential in the vegan diet.
RECIPE: GREEN SOY AND STRAWBERRY SALAD
Broad beans Broad beans are known as habichuelas, habón, haboncillo, among others. It is considered the legume of athletes due to its excellent protein value. Its harvest is in the spring season and is characterized by having great adaptability throughout the world. They are rich in potassium and phosphorus and also provide the body with a large amount of water and carbohydrates. Beans help health as they act as a cleansing and diuretic agent, directly benefiting the kidney. In gastronomy, beans are essential in stews and stews. It is also used to make flours that are ideal for people with celiac disease since they are gluten-free. Beans
It is one of the foods that has the oldest record, its origins are in Central America, specifically in Mexico. Its fibers, proteins and minerals are the most distinctive in its nutritional composition. Its intake is recommended for high-performance athletes due to its ability to replenish energy. It is mainly eaten in soups, broths, stews, salads and in countries like Argentina and Brazil there are typical bean-based dishes.
Chickpeas
It is the star legume of the Mediterranean and is used in almost all the recipes of the cuisine of the Middle East and part of Asia. This legume is rich in starch, lipids and proteins. Chickpeas are recommended to eat with rice to balance the contribution of essential amino acids. In gastronomy they are used quite frequently as a binding agent, replacing eggs in vegan meals, where batters are required. The most representative dishes with this legume are falafel and hummus.
These legumes are important in our diet due to their great nutritional contributions and easy accessibility. According to the FAO (Food and Agriculture Organization), legumes are the first nutritional option in the world due to their low cost.
