Rich in protein, legumes have settled comfortably into vegetarian and vegan diets.
But these pulses are not just for
veggie lovers
, many meat eaters have decided to incorporate them into their daily meals.
A source of fiber, amino acids, fibre, vitamins and minerals, legumes can be enjoyed in many recipes, from Indian-style lentil and shrimp soup to fondant vanilla and white bean cakes.
Between dosage, soaking and preparation, we give you all their cooking secrets.
To prepare
Difficult to find the right dosage of legumes.
As they absorb a lot of water during cooking, we tend to increase the quantity.
Count 60 to 70 g per person if pulses are the basis of your recipe.
As a side dish, 40 g will be enough.
Be sure to first rinse your legumes in cold water and then drain them well.
Carbohydrates and complex sugars, causes of flatulence, will be eliminated during this rinsing.
The small impurities present on the seeds will also have disappeared.
Soak
Then we move on to cooking? Well no ! You have to soak first. This step allows the vegetables to swell and fill with water. Guaranteeing better cooking, it improves digestion. Some legumes, such as lentils (brown, green or coral), split peas and mung beans do not require soaking. On the other hand, chickpeas, dry peas – yellow and green – beans and black-eyed peas should be soaked in a large bowl of water and placed in the refrigerator overnight (6 to 8 hours). Count 3 cups of cold water (750 ml) for 1 cup of legumes (250 ml). Forget some common misconceptions, such as incorporating baking soda or baking powder into the water.These powders risk destroying the vitamin B1 present in legumes and essential for the proper functioning of the nervous system.
In video, the hummus recipe, smooth and fragrant
To cook
Your vegetables, finally rinsed and soaked, are ready to put on the fire.
Place them in the bottom of a saucepan and cover them completely with water.
Bring to a boil, then reduce heat to simmer.
In terms of cooking time, lentils and cowpeas only require 30 to 45 minutes.
Peas – split, chick, dried – and beans, on the other hand, require longer cooking: between 60 and 75 min.
To check that they are ready to eat, you can mash them with a fork.
If they are crumbly, they should be removed from the heat.
Now you can add salt and pepper.
A word of advice, if you don't have time, place them in a casserole dish and thus divide the cooking time by two.
Taste
For a balanced and gourmet meal, also prepare cereals – quinoa, bulgur, black rice – rich in fiber as well as some crunchy vegetables – carrots, celery, leeks, mushrooms – for vitamins.
We will melt for the wedding lentils and kale seasoned with garlic cream.
We will not resist, in an oriental inspiration, to prepare a hummus based on chickpeas and sesame.
And finally, our taste buds will tingle in front of this vegetarian chili with red beans and peppers.
Enjoy your lunch !
* This article, originally published on January 27, 2017, has been updated.
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