Healthy Proteins

  

 

One of my ancestors, a merchant, traded all kinds of seeds, selling them wholesale or retail, whether they were intended for consumption or not, to individuals, institutional kitchens, gardeners, or nurserymen. This profession shone brightly before, during, and after the Second World War.
During the turmoil of the war, faced with the scarcity of meat, people gradually embraced legumes, those precious seeds nestled in their plant-based pods, to sustain themselves. There were individuals who had completely given up meat, and at home, a large amount of beans, lentils, and peas were incorporated into the weekly menus. Everyone became engrossed in gardening, transforming every available space into fertile land: from terraces to balconies, each person passionately sowed vegetables, accompanied by delicious legumes in simple yet tasty recipes. After the end of the war, surprisingly, the general nutritional state had considerably improved. Nowadays, it is essential to highlight this food in our diet due to its numerous benefits for our well-being. Their nutritional qualities are already shining through. It is important to distinguish between forage legumes such as alfalfa, sainfoin, lupin, birdsfoot trefoil, clover, and vetch, and grain legumes intended for human consumption such as soybeans, fava beans, lentils (brown, green, coral, etc.), broad beans, beans (black, red, white, mungo, azuki, etc.), peas, and chickpeas.

Starchy foods include cereals (such as rice, semolina, and pasta) and potatoes, as well as various cereal flours used to make bread and pancakes (such as wheat, buckwheat, spelt, millet, and many others). On the other hand, let's look at legumes, which are packed with top-notch energy and play a crucial role in regulating hunger due to their high carbohydrate content with a low glycemic index. Presenting themselves in the form of starch accompanied by fiber and protein, these components offer top-notch fuel for the brain and muscles. They have the fabulous characteristic of containing no traces of gluten. Thanks to their exceptional fiber content, ranging from 4.5 to 16.5 g per 100 g once cooked, these foods make the goal of 25 g of fiber recommended per day more accessible. They serve as vigilant protectors, obstructing the absorption of fats and cholesterol, delaying the conversion of sugars, and averting the accumulation of undesirable residues in the intricate intestines. Dietary fibers play the role of a conductor in the intestinal ballet: they bulk up the stools, juggle with water in case of diarrhea, and prevent constipation. They encourage the flourishing of intestinal bacteria and help maintain a healthy gut microbiome.

The undeniable advantage of storing them in jars for extended periods without any concerns is evident. You can enjoy these legumes in a velouté, mashed, or simply after letting them infuse and simmer. The magic of cooking dried legumes works depending on the soaking and cooking time, which varies according to the type chosen. For example, to prepare chickpeas or beans, you need to let them soak in water overnight before subjecting them to a prolonged cooking session, lasting from 1 to 3 hours. When time is tight, you can opt for canned goods that you wash thoroughly before adding them to your recipes. Savory dishes like cassoulet, lentil stew, chili con carne, baked beans, and many others pair well with dried fruits. You can also invite them to dance in fresh salads, letting your imagination run wild or following the advice of a cookbook specialized in legumes