Nutritional value of legumes

Legumes or pulses, both in the past and today, are one of the basic food groups of the Greeks. In addition, they are also a basic food of the Mediterranean Diet. Legumes including beans (beads, black-eyed, giant), lentils, chickpeas, fava etc. All legumes have a high nutritional value (350 calories / are a rich source of complex plant proteins, plant fibers, vitamins and trace elements.

Nutrients contained in legumes

• Legumes contain a large amount of vegetable protein. If the legumes are accompanied by cereals, then the protein we receive is of high biological value. That's why it's good to accompany legumes with rice, quinoa, bread, etc.
• Legumes also contain large amounts of fiber. Adequate intake of plant fiber is associated with a reduced risk of developing various diseases (e.g. heart disease, various types of cancer e.g. colon). In addition, plants gradually increase blood sugar and insulin levels, better regulating the levels of these hormones after meals.
• Some legumes, such as beans and lentils contain large amounts of (non-heme) iron, as do most plant foods. This form of iron is not as easily absorbable as that in foods of animal origin. For better absorption of the rest, it is good to combine them with foods rich in vitamin C (e.g. orange, pepper, lemon).

Recommendations

As part of the Mediterranean diet, legumes should be consumed 1-2 times/week. They are more commonly consumed in the winter in the form of soup. But we can also eat them in the summer in the form of a salad.