Legumes are a very satisfying food, in the old days they successfully replaced meat during fasting. Cooking from legumes is not particularly difficult.
From time to time we eat beans, beans, soy, peas and lentils, but this is not a complete list of
the legume family (there are more than 20,000 of them). Most of them are not suitable for food, but for general development it is worth knowing that, for example, peanuts, alfalfa, acacia, clover, mimosa, vetch, lupine are also legumes.
The benefits of legumes
Those of them that we eat contain many vitamins, carbohydrates, iron, calcium, potassium, and starch. Legumes are useful in anemia, but harmful in diseases of the heart and gall bladder. Nutritionists are confident that their share in our diet should be at least 10%. Bean dishes are perfectly combined with vegetable oil, herbs, sour cream, raw and processed vegetables, but do not tolerate the starchy (corn, potato) and flour ingredients.
How to cook beans
We are most willing to cook beans. The best is chilli, and the chilli is asparagus. It has a very low calorie content and a large number of vitamins and other beneficial substances.
And how delicious! Such beans, however, like other legume dishes, are prepared with zucchini, eggplant, sweet pepper, all kinds of cabbage, carrots and tomatoes. Many
pickle asparagus beans in the winter, although they often use frozen. This is a wonderful
side dish for meat and fish. She herself can replace meat. In the form of pasta sauce, for example. Bean dishes, the recipes of which are given below, can be introduced into the daily diet.
String Bean Salad
For the salad we need :
- a pound of fresh or frozen green beans ;
- finely chopped red onion.
For the sauce :
- half a glass of olive oil;
- a spoonful of mustard;
- clove of garlic;
- yolk;
- one and a half teaspoons of wine vinegar;
- pepper and salt.
How to cook it
First you need to prepare the sauce for a legume dish. In the blender, load mustard, vinegar, garlic, salt, pepper, yolk, achieve uniformity and pour olive oil in a trickle . Beat for a minute or two at medium speed. Now prepare the beans: if it is not asparagus, then the connection between the leaves of the pod must be separated, trim the tails. Boil it in boiling water for half an hour, be sure to add salt. The broth can be used for soup. Remove the beans in a colander, rinse with cold water, slightly dry, pour the sauce, sprinkle with herbs and onions.
Bean salad
For bean salad we need :
- 200 grams of dry beans "flagolet";
- half a glass of chopped olives;
- large carrots, diced;
- a branch of cherry tomatoes, cut into halves;
- 3 tbsp. tablespoons of olive oil, 3 tbsp. tablespoons of wine vinegar;
- chopped garlic clove;
- half a glass of finely chopped parsley, basil leaves;
- ground black pepper and salt.
How to cook it
Soak the beans overnight in cold water. After soaking, drain the water and rinse well. The cooking pan should be large and with a hole in the lid, pour the beans need five centimeters above their level and always boiling water. Do not add salt during the cooking process - they will be hard, it is better to salt them a few minutes before being ready. "Flaulette" - large beans, they need to be boiled until soft for about an hour over medium heat, pouring boiling water, if necessary. While the main component of the bean dish is cooked, chop olives, carrots and other herbs and vegetables. Pour vinegar and olive oil, mix. Drain and rinse the beans in very cold water. Stir with the sauce, let it brew and serve.