Long shunned by the French, legumes have more than one trick up their sleeve. Solveig Darrigo-Dartinet, dietitian, nutritionist and author ofA vegetable garden to feed my family explains the difference between vegetables and legumes: “Green vegetables are very watery foods, whereas legumes or legumes have very little water, but they concentrate carbohydrates, therefore slow sugars. And that’s why we place them in the family of starchy foods, like rice or potatoes.” They are also very rich in fiber, “two to four times more than other starchy foods”, and vegetable proteins, mineral salts, among others , and they are gluten-free.
Interesting and economical alternatives to meat, the main legumes you can eat are: dried beans, red beans, white beans, flageolets. There are also green lentils and coral lentils. split peas, chickpeas, and broad beans in the spring.
Some legumes are hard to digest because “they’re whole foods. So the higher the fiber content, the harder it is to digest, especially when you’re not used to it and you don’t tend to chew well. That’s why it is necessary gradually integrate them (into your diet, editor’s note)“, explains Solveig Darrigo-Dartinet.
It is important to soak them the day before
that protein quota legumes are “8 to 9% on average against 20% for meat”. They can therefore “replace animal proteins”, but when you put them on the menu, you have to think twice reduce the amount of meat or fish for a balanced menu, advises the authorA vegetable garden to feed my family. And it is quite possible to make a menu with pulses, without meat or fish.
To reduce flatulence caused by legumes, which are high in fermented carbohydrates, Solveig Darrigo-Dartinet recommends soaking them the night before, like dried beans and chickpeas. “You can also add baking soda or sage, fennel, the kind of thing that will aid digestion,’ she advises.
recipe for beetroot hummus
For 1 bowl, you need 250 g of cooked red beans (drained in a can), 150 g of cooked beetroot, 2 tablespoons of sesame puree (tahini), 1 teaspoon of cumin powder. The recipe also contains a few pinches of powdered Espelette pepper, 1 tablespoon of sesame oil, 1 clove of garlic, 1 tablespoon of balsamic vinegar and 2 tablespoons of chopped fresh coriander.
Mix the cooked beans, beetroot, peeled and cut into large pieces, then the other ingredients until you achieve an even preparation. Pour into a bowl and garnish with a few whole coriander leaves. Set aside in the fridge and serve in endive leaves “barquette” style or on toasted seed bread.
The recipe for warm green lentil salad with smoked trout
For this recipe for 4 people, you need 4 slices of smoked trout, 250 g green lentils (raw weight), 2 carrots, 1 raw beetroot and 1 bouquet garni. For the sauce, take 1 teaspoon of old-fashioned mustard, 1 teaspoon of wine vinegar (red or sherry), ground pepper, 3 teaspoons of olive oil, 3 teaspoons of rapeseed oil and 1 teaspoon of dried seaweed (in organic stores, “fisherman’s mix” type).
Scrub the carrots and cut them into slices. Peel and grate the raw beets. Rinse the lentils and place them in an ovenproof dish at a low temperature. Cover them with approximately 1 liter of water. Add the bouquet garni, the carrot slices and bring to the boil, cover and cook on a low heat, simmering for approximately 25 minutes (check the packet).
Salt 10 minutes before the end of cooking and pepper at the end of cooking. The lentils should be tender. Remove the lentils with a slotted spoon and place them in a deep serving dish. Let cool.
Cut the smoked trout slices into strips. Put them on the lentil salad and grated raw beetroot. Prepare the sauce by mixing the ingredients in order. Pour the sauce and serve.