Legumes: Health Benefits and Nutritional Value
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Legume is a collective name for vegetables consisting of two carpels in which seeds grow. Legumes belong to the same family, namely legumes. Legumes, such as brown, white, and black beans, capuchins, plover beans (borlotti), lima beans, lentils, chickpeas, kidney beans and soybeans, are very rich in nutrients, low in calories and high in protein. In addition, legumes provide vitamins B1, B6 and folic acid. They are good for intestinal health and your cholesterol levels and their high potassium level lowers blood pressure. Legumes therefore play an important role in the low-fat, meatless or vegetable diet. They are also part of many popular stews and are an ideal accompaniment to fish and meat.
What are legumes?
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Two carpels Legumes are one of the largest plant families in the world: there are more than 20,000 species in total. These are vegetables that consist of two carpels in which seeds grow. Peas, beans, lentils and soy are some of the best-known legumes, but peanuts and lupins are also, although peanuts (according to the Nutrition Center) are still counted among the nuts. Lupine in particular, which has been used mainly as animal feed up to now, has expanded enormously since the 1910s. It is particularly valuable because of its nutritional value because it contains up to 40% protein and many minerals and fiber
Nutritional value of legumes
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Lots of useful nutrients Legumes are very nutritious. In particular, they contain protein, a lot of fiber, minerals (such as iron)
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Flatulence from legumes?
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Many people are skeptical of legumes because they are known to cause flatulence. These arise from the fact that hard-to-digest carbohydrates from the legumes pass into the intestine where they are broken down by bacteria, leading to the formation of gas. But if you regularly eat beans, lentils and the like, the body gets used to it and the bloating stops
Preparing and storing legumes
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Most legumes should be cooked before consumption. To reduce cooking time, it should be soaked overnight in cold water before boiling. It can be boiled in the soaking water that contains nutrients. For all legumes: only salt them at the end of cooking, otherwise they will not soften. Their hard-to-digest carbohydrates cause flatulence in many people, which can be alleviated with the addition of caraway or anise. Legumes should always be kept in an opaque packaging and dark, otherwise they will lose vitamins and flavor.