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Legumes are large, fleshy, and colorful seeds. They are a key food in healthy diets and have many benefits.
- Blacks or caraota
- Black-eyed peas (actually a type of bean) from carita or cowpea
- Cargo mantle
- Mung bean or green soybean
- I paint
- Peas (Peas)
- Soy beans (edamame)
- Broad beans
Legumes are rich in plant protein, fiber, B vitamins, iron, folic acid, calcium, potassium, phosphorus, and zinc, and mostly contain little fat.
Legumes are similar to meat in nutrients, but with lower levels of iron and no animal fats. The high protein and other nutrients in legumes make them a great choice in place of meat and dairy. They are ideal for vegetarian diets.
Legumes are a great source of fiber and can help you have regular bowel movements. Just 1 cup (240 ml) of cooked black beans will provide you with 15 grams (g) of fiber, which is about half the recommended daily allowance for adults.
Legumes contain many nutrients, are low in calories and provide a feeling of fullness. The body uses the carbohydrates in legumes slowly, over time, providing constant energy for the body, brain, and nervous system. Eating more legumes as part of a healthy diet can help lower blood sugar, blood pressure, heart rate, and other heart disease and risks for diabetes.
Legumes contain antioxidants that help prevent cell damage and fight disease and aging. Fiber and other nutrients benefit the digestive system and can even help prevent digestive cancers.
Legumes can be added to any meal, for breakfast, lunch or dinner. Once cooked, they can be eaten hot or cold. You can even make desserts!
It is convenient to rinse them several times, let them soak for a few hours and then cook them.
- Rinse legumes in cold water and scoop out any pebbles or stems.
- Cover the legumes with 3 times their amount in water.
- Soak for 6 hours.
Leaving them to soak overnight or after boiling reduces the likelihood of gassing. To avoid these annoyances they can also be cooked with seaweed or add cumin to the final preparation.
To cook the legumes:
- Drain and add fresh water.
- Cook legumes according to package directions.
To add cooked or canned legumes to your diet:
- Add them to sauces, soups, salads, tacos, burritos, chili peppers, or pasta dishes.
- Include them as a side dish for breakfast, lunch, or dinner.
- Macérelas for sauces and spreads.
- Use vegetable flour to bake them.
Tricks to cook legumes and not give gases
The key so that legumes do not produce gases is the way you cook them. It is important, whatever the legume you are going to cook, that you leave them in water overnight. This will help the legumes stay softer, therefore, they cook better, and also reduce their levels of phytic acid.
Actually, what causes the most gas is the skin that surrounds the legumes. So if after they have soaked all night, they wash well, it will be easier to get rid of their skin and also the happy gases.
Another trick used for many years is to add a teaspoon of baking soda before adding the legumes to the casserole to cook. It is very useful to prevent the vegetable dish from becoming heavy.
Once they are going to be cooked, another trick is to put them on the fire together with spices such as fennel, cumin, thyme or rosemary, or also with two bay leaves. In this way the digestion will be much more bearable.
If during cooking you break the boil, either by adding cold water or removing it from the heat for a few minutes, you will greatly reduce the gases produced by legumes, since when cooking is cut off, the oligosaccharides disappear.
Obviously it is also important to eat slowly, calmly, drink a lot of water, but always slowly, anxiety is not good, much less eating. This will make you avoid swallowing more air than you should when you eat.