Chickpeas or split peas, lentils or beans of all colors, beans … They are nutritious, tasty, easy to cook: legumes are all good! Yet in France, we consume much less than in the rest of the world. Here are 8 good reasons to put them on the menu.
1 They are rich in proteins
When combined with cereals, they offer a very satisfying vegetable protein intake, without providing saturated fats. This is why they are particularly popular with vegetarians and vegans.
2 They bring iron
Iron is essential to the proper functioning of the body. A deficiency can cause very great fatigue and make it more vulnerable to infections. Some legumes, especially red kidney beans and lentils, are important sources of iron. By combining them with foods rich in vitamin C, one ensures its good assimilation.
3 They are ideal for those who want to monitor their nutritional intake
Their low glycemic index and the fibers they contain avoid glycemic peaks and promote the feeling of fullness. They are therefore allies of people who wish to lose weight, or who monitor their intake of sugars.
4 They contain vitamins and minerals
Legumes are the seeds that contain the nutrient reserves necessary for the future plant. They contain vitamins B, magnesium in appreciable quantity, and a lot of potassium, a mineral which most of us miss.
5 They take all forms
Dry, frozen, ready for canned consumption, but also in flour … Chickpeas, beans, lentils, lupins come in many forms, which can be incorporated into all types of dishes: salads,
6 They are good for the environment
Their cultivation is easy, even on very poor soils, and does not require any nitrogen fertilizer, because they are able to capture nitrogen from the air … which has the other advantage of limiting greenhouse gases. greenhouse. They improve soil fertility and the yield of subsequent crops. The planet loves it!
7 They are easy to cook
Larger people may need to soak in water for several hours before cooking; then, they must be cooked in three times their volume of water, starting cold. But soaking is not always necessary, and one can turn to canned legumes, which are ready for tasting. They are served as you wish: in soup, in mashed potatoes, with meats, fish, or in vegetarian curry for example. Ideas are endless!
8 They are cheap
Chickpeas, split peas, lentils or beans are available all year long, even when vegetables are rare in the heart of winter. Better still, legumes are inexpensive and, since they keep for a long time without rotting or losing their nutritional qualities, they are not likely to be discarded. A good way to fight against waste.