For most people, legumes, apart from chickpea hummus, are a bit of a non-grata food! However, they are all good. Explanations.
The big family of legumes
Legumes are all dried products such as lentils, dried beans, peas or even broad beans. Knowing that in each category there are many products: coral, green, or blonde lentils; white, black and azuki beans; split peas, chickpeas, etc. We will have understood, the family is large and the cousins, numerous.
How to prepare legumes?
Preparing legumes is where the problem lies, and takes them away from busy cooks in an instant. Preparing legumes takes time, or rather, we should specify, it requires anticipation. Indeed, apart from certain products like coral lentils which cook in record time (barely 10 minutes), others require prior soaking like beans or chickpeas. Nothing difficult in itself, but you have to think about it. After this stage comes a long cooking, which often lasts more than an hour. But be careful, this rule is not valid for all legumes and others can be prepared without soaking. Or better, buy them already cooked, to save as much time as possible.
The nutritional benefits of legumes
The interest of legumes – in addition to their pleasant flavor obviously – lies in their nutritional benefits. Indeed, they do not have just one quality, but dozens.
Firstly: they are sources of vegetable proteins, which, combined with cereals, provide the body with all the necessary amino acids.
Second: they are rich in fiber so in short they provide a feeling of satiety (bye bye cravings), while acting on intestinal transit.
Third: they have a low glycemic index (GI), which means that the feeling of satiety is prolonged.
Legumes and weight loss
As they stall, we tend to think that legumes can “increase” the bill on the scale. Nay! It’s actually quite the opposite effect. Various studies have shown that adding legumes to the menu has a positive impact on the loss of fat mass, and prolongs the feeling of satiety during the next meal. Thus, we eat less but without feeling hungry. Indeed, as part of a diet, you have to listen to your satiety. It’s not always easy, but it is important to respect or regain this feeling of satiety if you want to lose weight.
In short, legumes, what are we waiting for to get started?
Perfect egg salad, smoked haddock and beluga lentils
© Virginie Garnier
- 4 people
- Level: Quite difficult
- 20 minutes of preparation
- Cheap
- See the recipe: Perfect egg salad, smoked haddock and beluga lentils
Buddha bowl millet and chickpeas
© Jean-Claude Amiel
- 4 people
- Level: Very easy
- 30 minutes of preparation
- Cheap
- See the recipe: Buddha bowl with millet and chickpeas
Borlotti bean, feta and mango salad
© Akiko Ida
- 4 people
- Level: Very easy
- 10 minutes of preparation
- Cheap
- See the recipe: Borlotti bean, feta and mango salad
Bean hummus
© Akiko Ida
- 4 people
- Level: Very easy
- 5 minutes of preparation
- Cheap
- See the recipe: Bean hummus
Hummus with herbs, eggs and radishes
© Carrie Solomon
- 4 people
- Level: Very easy
- 10 minutes of preparation
- Cheap
- See the recipe: Hummus with herbs, eggs and radishes
Onions stuffed with rice and lentils
© Jean-Claude Amiel
- 4 people
- Level: Very easy
- 35 minutes of preparation
- Cheap
- See the recipe: Onions stuffed with rice and lentils
Corsican beans
© Jean-Claude Amiel
- 4 people
- Level: Easy
- 15 minutes of preparation
- Cheap
- See the recipe: Corsican beans
Organic cucuron chickpeas, grapefruit and black cardamom
© Grégoire Kalt
- 4 people
- Level: Easy
- 30 minutes of preparation
- Cheap
- See the recipe: Organic cucuron chickpeas, grapefruit and black cardamom
Almond and granola hummus
© Carrie Solomon
- 4 people
- Level: Very easy
- 10 minutes of preparation
- Cheap
- See the recipe: Almond and granola hummus
Lentil, celery, chervil and pomegranate salad
© Edouard Sicot
- 4 people
- Level: Very easy
- 15 minutes of preparation
- Cheap
- See the recipe: Lentil, celery, chervil and pomegranate salad
Chickpea cream with zaatar
© Food style and photography / Getty Images
- 6 persons
- Level: Very easy
- 10 minutes of preparation
- Cheap
- See the recipe: Chickpea cream with zaatar
Avocado and Herb Hummus
© Carrie Solomon
- 4 people
- Level: Very easy
- 10 minutes of preparation
- Cheap
- See the recipe: Avocado and Herb Hummus
Lentil-mushroom-tofu meatballs
© Carrie Solomon
- 3 people
- Level: Very easy
- 12 minutes of preparation
- Cheap
- See the recipe: Lentil-mushroom-tofu meatballs
Sweet Potato Hummus
© Carrie Solomon
- 4 people
- Level: Very easy
- 10 minutes of preparation
- Cheap
- See the recipe: Sweet Potato Hummus
Chickpeas with black pudding
© Solar Editions
- 6 persons
- Level: Very easy
- 10 minutes of preparation
- Cheap
- See the recipe: Chickpeas with black pudding
Haddock brandade with white beans
© Valéry Guedes
- 4 people
- Level: Very easy
- 20 minutes of preparation
- Cheap
- See the recipe: Haddock brandade with white beans
Red bean falafel
© Jean-Claude Amiel
- 6 persons
- Level: Very easy
- 15 minutes of preparation
- Cheap
- See the recipe: Falafel with red beans
Chickpea and spinach pasta
© Danièle Gerkens
- 4 people
- Level: Very easy
- 20 minutes of preparation
- Cheap
- See the recipe: Chickpea and spinach pasta
Avocado and tahini hummus
© Émilie Gaillet
- 4 people
- Level: Very easy
- 15 minutes of preparation
- Cheap
- See the recipe: Hummus with avocado and tahini
Coral lentil and butternut squash soup
© Carrie Solomon
- 6 persons
- Level: Very easy
- 20 minutes of preparation
- Cheap
- See the recipe: Coral lentil and butternut squash soup
White bean cake, lemon, and Greek sheep’s yogurt
© Valéry Guedes
- 4 people
- Level: Very easy
- 30 minutes of preparation
- Cheap
- See the recipe: White bean cake, lemon, and Greek sheep’s yogurt
Black bean-quinoa balls
© Carrie Solomon
- 4 people
- Level: Easy
- 15 minutes of preparation
- Cheap
- See the recipe: Black bean-quinoa balls
Peppers and chickpeas with smoked bacon
© Pierre Javelle
- 4 people
- Level: Very easy
- 10 minutes of preparation
- Cheap
- See the recipe: Peppers and chickpeas with smoked bacon
Humus
© Jérôme Bilic
- 6 persons
- Level: Very easy
- 10 minutes of preparation
- Cheap
- See the recipe: Hummus
Ceviche with beans and quinoa
© Greta Rybus
- 4 people
- Level: Very easy
- 10 minutes of preparation
- Cheap
- See the recipe: Ceviche with beans and quinoa
Coral lentil and lemon dip
© Matt Russell
- 4 people
- Level: Very easy
- 5 minutes of preparation
- Cheap
- See the recipe: Coral lentil and lemon dip
Lentil and butternut salad
© Marie-Pierre Morel
- 4 people
- Level: Very easy
- 25 minutes of preparation
- Cheap
- See the recipe: Lentil and butternut salad
Fresh goat cheese and coriander hummus
© Marjolaine Daguerre
- 4 people
- Level: Very easy
- 10 minutes of preparation
- Cheap
- See the recipe: Fresh goat cheese and coriander hummus
Coral lentil, pork and carrot soup
© Marjolaine Daguerre
- 4 people
- Level: Very easy
- 15 minutes of preparation
- Cheap
- See the recipe: Coral lentil, pork and carrot soup
Bean and lemon cake
© Matt Russell
- 4 people
- Level: Easy
- 20 minutes of preparation
- Cheap
- See the recipe: Bean and lemon cake
Yellow lentils, red onions and haddock
© Jérôme Bilic
- 6 persons
- Level: Easy
- 20 minutes of preparation
- Cheap
- See the recipe: Yellow lentils, red onions and haddock
White bean, cockle and chorizo salad
© Valéry Guedes
- 4 people
- Level: Very easy
- 45 minutes of preparation
- Cheap
- See the recipe: White bean, cockle and chorizo salad
Red pepper hummus
© Carrie Solomon
- 6 persons
- Level: Very easy
- 10 minutes of preparation
- Cheap
- See the recipe: Hummus with red peppers
Lentil soup with smoked tofu
© Valéry Guedes
- 4 people
- Level: Very easy
- 15 minutes of preparation
- Cheap
- See the recipe: Lentil soup with smoked tofu
Plant-based burgers
© Valéry Guedes
- 4 people
- Level: Easy
- 30 minutes of preparation
- Cheap
- See the recipe: Plant-based burgers
