4 tips for consuming them

1. Discover their ecological and nutritional benefits

Beans, chickpeas, lentils… Legumes help to fertilize the soil thanks to their ability, unique in the plant world, to fix nitrogen in the air. They grow with little water and provide all the essential amino acids to our body if mixed with cereals.

They stabilize cholesterol and blood sugar. It is recommended to eat it twice a week, or 10 kg per year per inhabitant: 4 times more than the average French consumption.

2. Travel with them

Unlike other countries, our gastronomic tradition rarely incorporates legumes. To eat them with pleasure, take the time to test recipes, often from elsewhere: vegetable curry with chickpeas, coral lentil dhal (India), hummus (Middle East), chili sin carne (Texas), panisses (Provençal recipe from Italy)…

3. Outwit their disadvantages

Legumes are often neglected for fear of intestinal discomfort. To limit bloating, it is essential to soak them (except lentils), for a few hours to overnight, in at least twice their volume of water, then throw them away.

When cooking, add a piece of kombu seaweed, baking soda or carminative spices (cumin, fennel, etc.). If your intestine is very sensitive, choose coral lentils and azuki beans.

4. Try them in a sweet version

Black bean brownies, fruit cake and chickpea flour… Pureed, in the form of flour or flakes, legumes can be used to make desserts and snacks.

Even the spread no longer escapes them: mix in a blender 300 g of canned red beans with 250 g of water from the can, 100 g of olive oil, 150 g of maple syrup, 60 g of oven-roasted hazelnuts, 5 g of salt. Enjoy… with or without children.