It was once said that 'legumes were the meat of the poor"in fact, they boast nutritional properties such that they are considered true substitutes for main courses of animal origin. The most common are beans, peas, lentils, broad beans and chickpeas; soya, peanuts and lupins are less common.
All legumes, vegetable proteins, are defined as proteins of 'medium quality' as they are not complete with all the essential amino acids, being deficient in methionine and cysteine. On the other hand, methionine and cysteine are present in the wholegrains which in turn are deficient in other amino acids, lysine and tryptophan, which are found consistently in legumes. A complete dish so it is given by the correct combination of legumes and whole grains. From a scientific point of view, this combination is called 'protein complementation'.
Therefore, wholegrains and legumes together provide us with all the essential amino acids we need and for this reason represent a dish, from a protein point of view, that is no longer 'medium quality' but 'high quality'.high biological value" like fish and meat.
Recommendations for use
It is suggested to add some aromatic herbs, such as laurel, not only during soaking but also during cooking to prevent the discomfort of belly bloating. Baking soda is also not recommended as it impoverishes the legumes and alters their nutritional qualities.
How to cook legumes
Soak the pulses for about 10-12 hours, changing the soaking water several times. Soak 1 part of the pulses and 3 parts of water according to the following cooking times over low heat in a normal pot, which are reduced if you use a pressure cooker:
- About 3-4 hours for chickpeas and beans;
- About 1-2 hours for the lentils;
- About 2-3 hours for dried broad beans and peas.
