Pulses are often the poor forgotten ones on our plates. Often shunned, beans, peas and lentils suffer from prejudices such as "they are indigestible", "they make me bloated", "it takes a long time to cook"... Yet, they satiate, warm, comfort and offer a nutritional contribution not negligible especially in this winter period. Zoom on the legumes!

Le trempage des légumineuses

First of all, it is necessary to insist on the importance of soaking legumes. Indeed, their phytic acid content can make them indigestible or even dangerous. 

Petit rappel sur les lectines :

Lectins are proteins that plants naturally have that act as protectors against predators. In short, it is a kind of immune system. However, in some people and especially in those with altered microbiota, this natural substance can cause quite a bit of discomfort at the digestive level: bloating, diarrhea, constipation, discomfort, spasms...

To go further, you can consult our article which explains in detail the effects of lectins and how to protect yourself from them: Lectins : danger and how to neutralize them...

No need to panic! A good rinse, 24 hours of soaking with a regular water change (especially when if it's hot) and a long cooking time will destroy this unwanted. If, during soaking your legumes smell bad, it's because bacteria has started to grow...in that case, throw them out!

Après le trempage, la cuisson des légumineuses

Soaking them neutralizes the phytic acid and thus makes them digestible. Also, you can observe that if you soak them long enough in clear water, they start to develop a little sprout. This is a sign of good vitality and they cook much faster! However, be careful how you cook them... Boiling legumes in a pan destroys all the interesting nutrients. In particular, it is recommended to prefer gentle cooking such as steaming or in a vitalizer. Also, preparing legumes requires sufficient cooking time. It may require time and letting them simmer.

Les légumineuses, une valeur sûre que l'on retrouve dans toutes les traditions culinaires

Pulses are found in all culinary traditions. They are easy to grow, to preserve, to cook... They "hold their stomachs" and are nourishing. They are also a safe bet in countries where access to animal protein is difficult. In order to get all of these benefits, legumes need to be accompanied by grains. If we look at traditional dishes from around the world, we will notice that indeed, conventional wisdom combines legumes and grains as in an Indian dhal of coral lentils, a Maghrebian couscous, a South American chili con carne, Cuban Moros y Cristanios, a West African niambé. .. 

Les lentilles nous en font voir de toutes les couleurs

Green lentils, black, beluga or coral for the most famous ones color our plates and titillate our taste buds. They are rich in protein and iron. Well soaked and sufficiently cooked, they are very digestible. Nevertheless, they are not recommended for "gouty" people. Eaten mashed, in soup, in sauce, simmered or cold in a salad, lentils are suitable for all occasions.

Les pois chiches, les rois du houmous et du couscous

Chickpeas are rich in protein and lower cholesterol levels. They are deworming, contain a urinary tract antiseptic, and facilitate uric acid elimination. Like lentils, chickpeas are eaten hot or cold.

Les haricots sec et une réputation à refaire

Dry beans are rich in protein and iron. Cooked with rice (or another grain), they are often the basis of a traditional, rustic diet. Unfortunately, beans have long suffered from a reputation as indigestible grains causing bloating and farts. Only this happens when they are not soaked and cooked properly and especially when the person's microbiota is not of good quality. 

Pour conclure

The legumes protect your heart health and digestion despite the conventional wisdom. They are also seeds that help with weight loss because they are fattening and have a low glycemic index (which may appeal to diabetics and pre-diabetics). Paired with gluten-free grains, they are a good source of minerals, trace elements and protein. Long considered the poor man's dish, pulses dishes have nothing to envy to haute gastronomy.