This paper has been published by the Journal Consomer Eroski, Eroski Foundation, which was performed the next copy.

Pulses, rather than stews

Prevailing in the soups, although the recipe has taken a quantum leap as ingredients in different recipes

Legumes are a staple source of protein with consistent caloric intake: 280 to 400 calories per 100 grams. They also contain two to three times more iron than beef, although non-heme iron, which absorbs less than that of animal origin, although the vitamin C from foods that are combined (green pepper, tomatoes, citrus) improving the degree of assimilation. These evidences have returned them healthy place in a balanced diet, overcome the decades that were left in oblivion. Often, they have been linked to obesity and even a small pantry, but are now synonymous with wealth and balanced meal in the kitchen.

Salad vegetables

- Picture: La.blasco -

Cold or temperate legumes are a unique dish for hot days, when you need fewer calories and more water. Complete with vegetables and provide vitamins, minerals and antioxidant substances. Choosing a vinaigrette dressing achieved an intense flavor that makes it possible to avoid adding salt, which is beneficial for people with hypertension or fluid retention problems.

Lentils are an excellent ingredient to produce complete and nutritious recipes. A vinaigrette, with sprouts, with nuts or even with lettuce, apples and celery, vegetable dish par excellence is very complete.

The beans, tender or dry, are a very interesting contribution of fiber. Preparation in cold dishes began as an "invention" of the new kitchen, but proved to be a nice option, attractive and easy. With them you can develop a light bean salad in panties or the traditional lettuce.

It is also possible to make salad with white beans and black beans, a more original and perhaps difficult, but with an exceptional mineral, which is worth trying to convince people. Much more common, but also rich in nutrients, including recipes with chickpeas, salad, which can be complemented with rice and even with tomato and turkey breast.

Creams and snacks

If added condiments carminative to pulses during cooking, facilitates digestion and reduces the accumulation of gases

How about a cappuccino of lentils? This recipe is a pioneering initiative to integrate legumes in most special menus. No need to be so groundbreaking, you can opt for other creams that provide carbohydrates, protein, low fat and fiber and diversity of vitamins and minerals. You can add a touch of curry lentils or accompany them with a crayfish or shrimp.

Peas are an ingredient in cream league very well without losing the qualities, and peas in cream, suitable to deal with constipation. The recipe can be complicated if you add spinach, mushrooms and Iberian palette. Special day, you can convert the traditional red bean stew in a cream with all the sacraments, not to mention the sausage.

The peanut is also a legume. Very special and particular characteristics it shares with the lupines are more calorie but more protein. However, they are one of the foods most likely to cause allergies. Peanuts are ideal as an aperitif and frequent prescriptions, but should not abuse them or their butter and even preferably avoid due to its energy content.

Can not forget the mashed vegetable par excellence: the chickpea. The chances of it become humus or pate make him ideal as a starter.

Second course

Legumes have proved very suitable as an ingredient in salads and purees, but so are to make falafel, meatballs or croquettes. The chickpea balls are a perfect way to reach them or, if you opt for soy, opens the palate to a very healthy vegetable, but still marginalized in the recipe.

They also eat vegetables with a fork-shaped croquettes, fried with peas, if part of red beans and add tomato, or becomes sautéed soy sprouts.

If accompanied by a vegetable side dish of fresh vegetables in salads or cooked with a light, vegetable burgers can be served as main course. Surprising and tasty and are a healthy way to integrate these staples in children's menus. All burgers and vegetables allow them to develop, such as soybeans or chickpeas. The mixture in the same recipe of rice or other grains such as couscous or millet, improves the quality of vegetable protein.

WITHOUT FIBER Flatulence

One problem with the vegetables, regardless of method of preparation, although the dishes is greatest-are the gases that cause, flatulence and bloating. The cause of this excess gas is one of its components: the oligosaccharides, namely raffinose and stachyose. These compounds are resistant to gastric acid and to the action of digestive enzymes and therefore enter into the large intestine intact where bacteria residing in it the fermented.

As a result of this fermentation gas is formed, a fact that explains the problems of bloating and flatulence after eating beans. To avoid this discomfort, as well as chewing food well and eat and drink slowly, as this will avoid eating too much air, it should finish the meal with a digestive infusion, such as chamomile or other.

However, if added to pulses carminative spices such as cumin, anise, rosemary, thyme and fennel, among others, during cooking, be mashed, salad or passed by the Chinese to remove the skin-is easier to digestion and reduces the accumulation of gases.

Author: By MAITE ZUDAIRE

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