Do you want to reduce your meat consumption but don’t know where to start? Legumes replace the daily protein intake very well and can be cooked in various gourmet preparations! We give you some ideas.
Appetizers, plan, sweetlet’s prove to the most skeptical that it is possible replace animal proteins such as meat from ultra tasty legumes. Self dry, precooked or also frozenit’s importantConsume it at least twice a week!
Recently, we explained to you how to cook your legumes to perfection, this time we share you 3 ideas of cheap and above all easy to make recipes based on chickpeas, all types of lenses and colored beans. So chick?
Legumes, why consume them?
Ultra proteinrich in fiber, vitamins and minerals, legumes they constitute a food family with many dietary and nutritional benefits. They are a great substitute for meat and have the advantage of being much cheaper. Canned, frozen or dried they cook easily and they are available in many recipes: dahl for red lentils, chili for red beans and even fried for chickpeas!
Legumes: a complete menu from appetizers to desserts
Why the legumes have so many good things to bring to us taste buds and to ours organizationwe introduce you 3 recipe ideas for a change from traditional hummus!
1. A green lentil and butternut salad as an appetizer
Exit from bad memories of boiled lentils in the cafeteriathey reinvent in gourmet and colorful appetizer !
- Cook the lentils pouring them into a saucepan with 3 times their volume of cold water. Bring to a boil, lower the flame and remove the lid. To count between 20 and 25 minutes of cooking from boiling.
- Boil some water and dip the eggs in it for 6 minutes. When cooked, immerse the eggs in a bowl of cold water before peeling them.
- Arrange the roasted pumpkin with the lentils on a plate. Add the rocket and drop it a drizzle of vinaigrette. Finally, put egg halved above.
2. The white bean wok, a rich dish without plant proteins
Did you know ? the White bean it’s the bean the most cultivated in Europeto which he responds ecological issues current and food sovereignty issues ! Here it is revisited in a recipe with Asian flavours.
- 150 g of dry white beans
- 1 teaspoon of baking soda
- 300 g of champignon mushrooms
- 250 g of zucchini
- 100 g of carrots
- A few cherry tomatoes
- 2 onions
- 3 cloves of garlic
- A few sprigs of chopped parsley
- 2 tablespoons of sunflower oil
- 2 tablespoons of soy sauce
- For dry beans, soak them the day before in water with baking soda without cover.
- Drain and rinse the white beans. Cook them over low heat in a saucepan. with 3 times their volume of cold water during 90 minutes.
- Meanwhileremove the foot from mushrooms, wash them and cut them into slices. Peel them carrots and cut them into pieces. Do the same with the Zucchini wash without peeling them.
- Peel the garlic cloves and onions then chop them finely. Heat the sunflower oil in a pan and fry them over medium heat until translucent.
- Add them mushroomsThey carrotsThey ZucchiniThey Cherry tomatoes as well as drained beans. Return to high heat with Soy sauce for 5 minutes. Add the chopped parsley.
3. A gluten-free chocolate and chickpea cake!
do a sweet recipe to appeal to young and old with legumes it’s possible. For an ultra-gourmet chocolate cake and without wheat flourbet on the chickpeaguaranteed effect!
- 400 g of drained canned chickpeas
- 2 eggs
- 150 g of 70% dark chocolate.
- 100 g of dried pitted dates
- 180ml of water
- 1 sachet of baking powder
- 20 g of butter
- Preheat the oven to 180°C.
- Boil some water. Add them at your place and cook over low heat for approx 5 minutes. Then add the chopped chocolate and continue cooking until it is completely melted.
- In the bowl of a robotstir in dates and melted chocolate mixture. Add half of the chickpeas and mix again. Incorporate them eggthe brewer’s yeast and the remaining chickpeas before blending one last time.
- Pour into a mold previously Butter and Flour and cook for 30 minutes.
- Enjoy the hot cake with a dusting of icing sugar above or scoop of vanilla ice cream for more goodies!