Legumes

Legumes are a truly unique food, rich in beneficial properties but above all “environmentally friendly”. In fact, we can define legumes in this way because they are, compared to the alternative source of protein that is meat, cheaper but above all more environmentally friendly, since their production allows first of all to save natural and economic resources but also to reduce the levels of pollution that characterize intensive farms. Choosing to include legumes in your diet is therefore not only a healthy choice but also, if we mean, ecological.

WHAT ARE LEGUMES

Legumes are essentially the edible seeds of numerous plants belonging to the Leguminous or Papilionaceae family. These seeds can be eaten in different ways: fresh, dried, frozen or canned. The varieties of legumes are actually very many even if, in reality, the most common are certainly peas, chickpeas, fava beans and lentils.

We at Spaghetti & Mandolino have decided to offer you a selection of the best dried legumes strictly Made in Italy grown by the best artisanal realities in our beautiful country. An example for everyone is certainly the Cleopatra Farm, born from the passion for nature and the initiative of a girl from Brescia, Laura Moleri, who moved to Sardinia to cultivate, among other things, legumes. Legumes are a type of plant that is characterized by a particularly wide distribution in almost every habitat on the planet.

NUTRITIONAL VALUES OF LEGUMES

We can say that dried legumes are, first of all, an excellent source of protein, since they have a quantity twice as high as cereals and even higher than that of meat, although qualitatively lower. One way to improve the quality of proteins is to associate legumes with cereals, which thus improve their protein intake; it is no coincidence that in many cultures dishes based on legumes and cereals have been created, such as pasta and beans, rice with peas, various legume soups, etc.

Today the consumption of dried legumes is extremely low and this is probably due to the fact that the soaking and cooking times necessary to consume them are very long, but probably also to the prejudice that many people still have against this food, considered poor and less preferable than meat. The reduced consumption of dried legumes represents a negative fact from a nutritional point of view, but also from a health point of view, as these foods are able to lower blood cholesterol levels, thanks to the fact that they contain lecithin, a phospholipid.

Chickpeas are definitely the most caloric legume among those mentioned above, while peas are the least caloric. Attention: the protein, fat and carbohydrate content of dried legumes is about double that of fresh legumes compared to a smaller amount of water and they are also richer in vitamins and minerals. The high carbohydrate content allows legumes to provide a good energy supply to the body.

Legumes are also low in fat but rich in fiber, elements that make them a food with a particularly satiating power; legumes also help prevent problems related to the gastrointestinal system such as colon diverticulosis or constipation or other pathological situations related to the cardio-circulatory system, such as mild dyslipidemia, coronary heart disease, atherosclerosis, diabetes, but also obesity and many other dysmetabolic diseases.

Legumes are also some of the richest vegetables in calcium, essential for good bone health but not only. They also contain a lot of vitamin B1 and other minerals such as iron and potassium; however, having said that, a certain amount of the minerals present are neutralized by the abundant presence of phytates, antinutritional substances that, by chemically binding to the minerals, reduce their absorption.

LEGUMES AS PROTAGONISTS OF VEGETARIAN AND VEGAN CUISINE

Legumes, precisely because of their excellent nutritional values, are particularly appreciated in vegetarian and vegan diets. In fact, there are many possibilities to create tasty and delicious dishes: first courses, second courses and side dishes. Legumes in the kitchen really allow you to let your imagination run wild!

LEGUMES: USE IN COOKING

Legumes can be eaten 3 or 4 times a week in principle and it is very important above all to know how to cook them (you may also be interested in: lentils how to cook them). Dried legumes must be soaked for 24 hours before cooking; they take approximately 2 to 4 hours to cook. Fresh legumes, on the other hand, are eaten raw, usually fava beans or peas, or simply cooked, usually boiling them. In the kitchen, legumes are particularly versatile, perfect for preparing excellent rustic soups, for enriching tasty unique dishes or delicious salads, but also on their