So, what will you have for dinner tonight? Beans and legumes of course
A few years ago, I read that the United Nations (UN) has declared the year 2016 as UN International Year of Pulses. They also have a world pulse day (which was in February this year) and promote it strongly.
This makes sense.
Pulses are cheap. Available worldwide. They are good for the environment.
The legumes & beans nutritional value is very high: it is a plant-based protein, high in folate, fiber, iron, phosphorus and more.
Legumes & beans contain several components, that when eaten as part of a balanced diet, may help prevent high cholesterol, high blood sugar and diabetes, cancer, obesity and more.
The AICR The American Institute for Cancer Research recommends eating beans & legumes as part of the healthy diet to reduce cancer risk.
So, what will you have for dinner tonight?
Legumes or beans, please 😃
How can we add it to our daily nutrition?
Here are some ideas:
Hummus – add it as a dip to your evening veggie plate
Chickpeas – add to your salad to health bowl
Black beans – have a famous Mexican chili bowl
Beans cooked in tomato sauce
Lentils soup
Peas – pea soup
Black and brown beans – Majadra (a Mediterranean dish, mixed rice with legumes)
Options are endless
I know that some people are more sensitive in their stomach to beans and legumes. It can give gas and create stomach pain.
Here are a few tips that can help:
Start small – start with the small lentils (orange, brown, black). Eat small amounts each time. Start with a tablespoon. And after a few days 2 tablespoons and so forth..
Always wash the legumes and beans before cooking them
Prepare in the correct manner: lentils need cooking of 10-15 minutes in boiling water
Beans – soak in water overnight. I always boil it 3 times – boil, change water and boil again, and thenonce more. Then cook for 4-8 hours (depending on the bean).
Try cooking it with sage
Try adding some carminative seasonings to the dish – ginger, cumin seeds, cardamon.
If you would like a recipe for any of the above, please feel free to ask me in the chat below, or if you have any good ideas I'd love for you to share 💚
