Legumes are for many people neglected foodstuffs. Perhaps it is a widespread belief that legume equals sour lentils as are served in the school canteen. Recipes from legumes don´t need not be boring, you only need how to work with them and the right way of their preparation. We are offering you a few recipes and tips on how to avoid digestive problems after eating legumes. Try them out and do something good and healthy for your body.
While in some developing countries consume an average inhabitant up to 60 kilograms of leguminous plants per year, in European countries is this number thirty times lower. Every Czech eats on an average only two kilograms in twelve months. But legumes have great nutritional value. They contain a large amount of minerals (iron, potassium, magnesium, and calcium), and large quantity of plant protein and so much required fibre. They also have a very small amount of fats. Yet many people do not like them and avoid their consumption. Perhaps it is due to the necessity to dip the legumes in the water the day before or maybe because of uncomfortable flatulence, which it causes. Some people also have a problem to prepare recipes from legumes so that they are tasty.
What kind of legumes do we have? How to prepare them properly? We will answer all these questions in this article.
There is a large number of legumes, some species are notoriously known, the others not. Among the best-known and most widely used legumes belongs:
- Peas (yellow and green)
- Lens (yellow, green, brown, and red)
- Beans (red, butter beans, mung, black, adzuki, borlotti)
How soak legumes?
Legumes cause flatulence. We can prevent these digestive difficulties by appropriate preparation. There are types that does not need soaking, such as red lentils. How to soak legumes?
- Prepare a large pot and pour cold water over legumes.
- Leave legumes to swell up overnight. Remember that legume will increase their size.
- The second day, pour water, cook always with a new batch of cold water – you will partly wash away the substances that cause flatulence.
- For preparation of delicious recipes, from legumes, you can add marjoram, which also partially prevents against the flatulence.
- The duration of cooking legumes differs; you will always be able to say if they are done according to its taste and visual aspects. If you have a pressure cooker, use it.
How germinated legumes?
Germination of legumes is very simple. Most commonly used species for germination are mung beans; chickpeas and lens are suitable too. Germinated legumes contain more vitamins and are more easily digestible. All you need is a regular plastic bottle a few minutes a day. If you are busy during the week, you can do germination from Friday to Sunday and during the week you can consume finished sprouts. Sprouts are suitable for a big variety of recipes from legumes. Mung beans are used in Asian cuisine, you can add them, for example, to fresh vegetables, to salads, to soups, or eat them on a fresh toast.
- Prepare a washout pet bottle and unscrew the cap.
- In the bottom of plastic bottles, make proximately ten sufficiently large openings.
- Rinse legumes under the cold water and pour over to the bottom of the bottle.
- Flush it three times a day under the cold water, so that can germinate.
- After about three to five days, legumes will germinate in length from 3 up to 6 cm.
- Cut the top part of the bottle and pout out the sprouts.
- Store sprouts in the refrigerator no more than a week.
For cooking, we use two types of peas - green and yellow. A yellow pea, unlike the green one does not have to be soaked before the cooking. Pea contains B vitamins and some minerals. Pea is suitable for preparing soups, battercakes, or spreads. The best-known and most widely used recipe from this legume is Pease pudding. We do not have to add roux into Pease pudding, and so you can treat yourself with a lightweight variant.
Pease pudding with bacon
- 500 g yellow peas
- 150 g bacon
- Medium onion
- Tablespoons of a butter
- Four cloves of garlic
- 7 tablespoons of cream
Cook one pound of peas until tender, separate half amount of peas, liquidize it and then it return to pot. Meanwhile, chop the onion and fry it on tablespoon of butter. Add bacon, chopped into cubes and fry briefly. Add the mixture into the peas. If necessary, thin it with sour cream and season with crushed garlic, marjoram, and salt. Pease pudding is delicious with bread or as an accompaniment to your favourite smoked goods.
From this legume will particularly benefit your digestive tract, red lentils is in fact the most digestible legumes. It contains B-vitamins, vegetable protein, magnesium, potassium, and phosphorus. Red lentils are great for spreads and as an attachment or in the soups. Excellent and easy recipe is red lentil soup. Red lentils do not cause flatulence and does not have to be pre-soaked; and yet it is ready in fifteen minutes!
Red lentil soup
- 80g of red lentils
- 2 medium potatoes
- 3 large carrots
- Fresh ginger
- Fresh parsley
Clean the vegetables and cut into equal pieces. Cook together red lentils and ginger until tender. After cooking, remove half the soup into bowls. Mix it until smooth and return back into the pot. Season it with salt, pepper, and fresh parsley. Red lentils, moreover, does not need be pre-soaked and yet it will be ready in fifteen minutes.
Red lentils with rice and tomatoes
- 150g of red lentils
- 150g of basmati rice
- 5 large tomatoes (off-season you can use tin chopped tomatoes)
- Slice of butter
- Large onion
- 4 cloves garlic
- Rosemary, basil and thyme
Cook the rise along with red lentils in a large pot. Meanwhile fry in a skillet onions, mix it with tomatoes, and garlic until the mixture will bubble. Add salt, pepper, and herbs and let boil off the excess water. Sluice rice and lentils with water under the cold water. Add a slice of butter and let it melt. Mix it with the tomato mixture. You will love food from the legume.
It is also known as an Egyptian pea. It contains iron, protein and some of the many B vitamins A typical recipe of this legume is chickpea hummus. You can buy dried chickpeas, but you must let soak it overnight. The next day, pour off the water and cook the chickpeas for about an hour. Chickpea is also sold already cooked, but it is mostly already salted. For our recipes from legumes you can use dried and pickled chickpeas.
- 250 g of dried chickpeas
- 2 tablespoons of olive oil
- Handful of sesame seeds
- Lemon juice
- Chopped parsley
Rinse chickpeas under cold water and soak them overnight in water. Cook the chickpeas the next day. It will take about 45 minutes. Then add the olive oil and puree it until its absolutely smooth. Dilute the puree with a little bit of cold water. Add sesame seeds, season it with lemon juice and salt. Serve with bread sprinkled with chopped parsley haulm.
Falafel - vegetarian hamburger
- 400g of dried chickpeas / tin of canned chickpeas
- 1 egg
- 2 tablespoons flour
- 3 cloves of garlic
- Medium onion
- Fresh basil and parsley
- Pita bread or whole grain bun
- Two leaves of lettuce
- Two sliced tomatoes
Soak chickpeas overnight and cook it in the morning until tender. Alternatively, you can also use the already cooked chickpeas from a can. Scrunch the chickpeas, add one egg, two tablespoons of flour, chopped herbs, salt, and crushed garlic. Meanwhile fry the chopped onion in a skillet and add it to the mixture of this lovely legume. Shape from the paste he pancakes, which fry on each side for about four minutes. Serve falafel with pita bread and vegetables. Alternatively, you can put with tomatoes and lettuce into the buns.
Recipes from legumes are rich in vitamins, iron, potassium and other elements. The same is true even with mung beans. Use of this legume in the kitchen is very simple. The only rule is to soak them in advance. Beans can be also germinated, instructions are described above. Mung beans are suitable for soups, spreads and you can nicely use them for preparing curry. Germinated mung beans are great in hot soup on toast and with vegetables. Sprouts are mainly used in Asian cuisine.
Spicy pork soup with mung bean sprouts
- 300g pork bone
- 200g of Thai noodles
- 100g of sprouted mung beans (see previous instructions)
- 4 hard-boiled eggs
- ¼ Chinese cabbage
- Lemon sauce
- Spicy chilli sauce
- Marinated garlic or ginger
Make a thick broth from pork meat. Pick meat from bone, cut it into thin slices and set aside. Strain the broth and cook Thai noodles in it. Meanwhile, cook in another cooking pot lightly boiled eggs. Add slices of pro meat into the hot soup with Thai noodles, germinated mung beans, chopped Chinese cabbage, and salt it. You can use for seasoning lemon juice, chopped fresh chilli peppers, hot chilli sauce and marinated garlic or ginger. Soup from these legumes is a great warm-up and it is very good for promoting the blood circulation in organism.
These beans are favourite type in Czech cuisine. These beans are very beneficial for health. It affects in very positive way our digestion, protect us from bowel cancer, and it helps reduce high blood pressure. Butter beans must soak in water overnight. Cook them in the pot over an hour or in a pressure cooker for about half. They are great as a base to stews, soups, spreads, or salads.
- 200g butter beans
- Handful of walnuts
- 3 cloves of garlic
- Chilli pepper
- Fresh parsley
Soak beans overnight and cook them in a pot. Meanwhile chop finely the walnuts, chilli pepper, fresh parsley, and crush garlic. Mash beans with a fork or a mixer. Mix them with other ingredients and season with salt and pepper. Bean spread is excellent on toasted baguette with lettuce.
Popularity of soybeans is rising in recent years. It contains about twice as much protein than the same amount of meat. It also contains fibre and certain amino acids. From soya are produced many products, such as sauces, yogurt, soy drinks and likewise. You can add into your diet also the original soybeans. After cooking are these legumes suitable for soups, spreads, salads and they are very tasty in risottos.
- 200 g of soya beans
- Red pepper
- Yellow pepper
- Feta cheese
- Fresh herbs (basil and parsley)
Soak soybeans the day before and the next day cook them until tender. Roast red and yellow peppers over an open flame, peel off the skin, and chop them. Meanwhile fry in a pan the sliced leek. Mix the vegetables and add diced feta cheese. Put together vegetables with soya, season with salt, sprinkle with fresh herbs and serve. Maybe it will be a salad from soybeans which you decide place between your favourite recipes from legumes.
Soy curry with zucchini and meadow mushrooms
- 1 package of soy slices
- 200g basmati rice
- Five large meadow mushrooms
- Medium zucchini
- Two slices of butter
- Handful of dried tomatoes in olive oil
- Medium red onion
- Curry and turmeric
- Chilli pepper
- Fresh ginger
Prepare soy slices according to instructions on its package and leave aside. Meanwhile fry the finely chopped onion. Add to it chopped zucchini and after a while meadow mushrooms. Finally, add fresh ginger slices, chilli, turmeric and curry – all according to your taste. Prepare rice in another pot. When it is cooked rinse it thoroughly and put together with butter and chopped dried tomatoes. Add into vegetable mixture cooked soybeans and serve it all together. Food from these legumes will definitely fill you up, and you will love it for sure.
Do something for your health, and add recipes from legumes into your diet. The legumes are easily cooked; they are substantial, and healthy. Choose from our recipes one that fits just for you.