The role of legumes in the diet is very important. Legumes are among the nutrients in the diet of people all over the world and are rich in vegetable protein, fiber, vitamin B, iron, calcium and potassium. In terms of nutrients, legumes, like the meat family, are rich in protein, although they have lower levels of iron. And instead, they don’t have saturated fats. They also contain complex carbohydrates, which have many benefits. Different types of legumes are very different in terms of nutrition, appearance, taste and use. Eating a variety of legumes helps reduce cholesterol, lower blood sugar levels, and increase healthy gut bacteria. For this reason, legumes are also included in the diet of Khorshad

The role of legumes in the diet

Tips on preparing beans

Most dry beans should be soaked before cooking. Re-soaking will. Reduce the cooking time of beans. And at the same time preserve its vitamins and minerals. Also, it reduces the problem associated with bloating.

Of course, some beans do not need to be soaked. Usually beans are soaked for 6 to 8 hours, but if you use a pressure cooker. This time can be shortened. Dry beans can be soaked in large quantities and part of it can be frozen. Remember to remove the outer skin of the dry beans before consumption. Chew the beans well and avoid consuming sweet dessert after the meal. Avoid adding sweet seasonings to the beans.

Also from the water in which the beans are soaked. Do not use for cooking; It is better to change the bean water several times. Cook the beans for 30 minutes, then change the water and continue cooking with the same water until soft.; Although changing the soaking water causes the loss of nutrients

Long soaking of beans

Clean the seeds and remove the damaged seeds and foreign material. Wash the beans several times with cold water. and let it soak. Remove any impurities and seeds that rise to the surface of the water. Pour the dry seeds into a large bowl, if we divide the water into three parts. One third of it should be filled with beans. Let it soak in a cool place or in the refrigerator overnight

Quick soaking of beans

Three to four times the amount of dry beans, pour water on them and boil slowly. Then let it boil for 2 minutes, close the door and remove from the heat. Let it rest for 1 to 2 hours to let the seeds swell. Dry them and cook them according to the instructions. If you are using a microwave oven, pour the beans into a container that will have enough space after increasing the volume. Cover it with cold water and boil it on the highest setting for 8 to 10 minutes. Continue boiling for 2 minutes, then let rest for 1 hour

All kinds of beans

Use whatever beans you like. Many of the benefits of legumes are the same or at least similar

Beans
mush
lentils
beans
peas
Pea soup
peanut
soybeans
soy milk
tofu

The unit of measurement of legumes

Units such as weight, volume, gram, and kilogram are used to measure legumes. These scales are more accurate than other measurements and scales can be used to measure food. Volume units are known as liters, milliliters, or cc, but many times we need another concept of volume, such as a glass, which is readily available

Beans

The pods of most bean species can be eaten fresh before they are fully grown as they are no longer edible once they are fully ripe. Bean seeds are called legume and they can be consumed fresh, dry and cooked. Among the types of beans, we can mention white beans, which can be replaced with other types of beans in most recipes, but they are not as tasty as red beans and take on the taste of the food in which they are cooked

Buy beans

Beans should be firm, crisp and fresh, bright green or golden yellow, without bruises or brown spots. A little moisture after breaking it indicates freshness. Avoid buying beans that are too old because they are hard and dry

Beans – the role of legumes in the diet

Properties of beans

• Good source of protein
  Dense and nutritious food
  Improve heart health
  Antioxidant properties
  Diabetes and glucose metabolism
  Reducing the risk of cancer
  Appetite control
  Prevention of fatty liver

Interesting ideas for serving beans

Fresh beans are mostly consumed in cooked form. From all kinds of beans as a side dish or in salad, soup, stew, marinated. And they use fried. Also, as a dressing. It is also delicious from sauce or vinegar and olive oil. Cooking food with beans along with tomatoes, thyme, oregano, rosemary, mint, mustard and cardamom is also delicious. Dry beans are used hot or cold, pureed or pureed, in soups, salads, sandwiches, and as a main dish, and they can be baked as a dessert

The right way to store beans

Fresh, unwashed beans can be stored in the refrigerator for 2-3 days in a loosely sealed or perforated plastic bag. It can be stored in the freezer for up to 12 months, but before freezing, blanch the freshly chopped beans for 3 minutes and the whole beans for 4 minutes

Food menu with khorshad beans
Black vegetable stew pilaf
Dietary Indian Palak Stew Rice
broth
Melting pot
Noodle soup with curd
Fagioli pasta

mush

Mung bean pods contain seeds that can be green, yellow, or purple-brown, single-handed or striped. Mung bean sprouts are also used as a nutritious ingredient in salads

Properties of mung beans

Mung beans – the role of legumes in the diet

• It lowers blood pressure
  Lowers bad cholesterol (LDL) in the blood
  It helps to lose weight
  It reduces the risk of chronic diseases
  It is useful for the health of the digestive system
  It helps the health of pregnancy
  It lowers blood sugar
  Prevents heat stroke

Interesting ideas for serving mash

Fresh mung bean sprouts are sold in plastic bags. Masha can be cooked or canned. Mung beans are used like other legumes and can be mixed or replaced. Mung bean sprouts are used in salads and Asian style dishes. Unripe mung bean pods can be prepared and cooked like green beans

lentils

According to its size, it is divided into 2 groups; Large lentils and small lentils. And in terms of shape, color, texture and taste, it is different according to its type

Mung beans – the role of legumes in the diet

Properties of lentils

• Strengthens the digestive system
  Improves heart health
  Helps control diabetes
  It is a source of vegetable protein
  It improves the nervous system
  Helps in weight management
  It plays an important role in muscle building
  It has anti-cancer properties

Interesting ideas for serving lentils

Dried lentils are used to prepare hearty soups. Lentils are also used in salads and main dishes. Lentils can be used to prepare puree or meatballs. Also, lentils can be turned into flour and made into bread or protein supplements

beans

It is a one-year plant of the leguminous species (Bugulat) with two cotyledons with egg-shaped leaves and pod-like fruit. Its fruit and seeds are bean, bean, and in traditional books, it is called Atmat, Oktmakt, and Atmat and in Indian language. It is called Karanja and Karanja

And it is placed in the category of legumes, and its fruit is in a pod covered with fluff, 12 to 15 cm long, in which a number of bean seeds are placed in each pod. From all its parts, whether in aerial form, its fruit and its seeds are abundant in traditional medicine. is used

– The role of legumes in the diet

Properties of beans

• To strengthen bones
  A rich source of antioxidants
  To maintain heart health
  To strengthen muscles
  To reduce inflammation and improve lung function
  Good for pregnant women
  Useful for fighting depression

Interesting ideas for serving beans

Beans are a food that has a strong taste. Fresh and young beans are sometimes consumed raw. Fresh or dried beans add a great flavor to the soup. Beans can be prepared like popcorn and consumed as an appetizer. Also, cooked cold, pureed or pureed beans are also popular. Beans are used in food either as an appetizer or in a salad

Peas

Actually, it is not a vegetable, but a small and edible legume and therefore belongs to the family of lentils, peas, beans and peanuts. And it grows in pods on the vine, and when the pods are full, they are ripe for picking

The high concentration of vitamins, minerals, antioxidants and phytonutrients found in chickpeas has important health benefits that range from keeping your eyes healthy to protecting you from certain cancers. It is also a good source of vitamins C and E, zinc and Other antioxidants strengthen your immune system. Other nutrients, such as vitamins A and B and coumestrol, help reduce inflammation and reduce the risk of chronic diseases, including diabetes, heart disease, and arthritis

Pea soup

It is a plant that has many benefits for the body, including fresh chickpeas that are used to make broth and add to its nutritional value and give the food a delicious taste.

It is also rich in energy and protein, so people who are not interested in eating red meat and ostrich meat can consume peas in their diet and benefit from its benefits.

There are two types of chickpeas, yellow chickpeas and black chickpeas. This product has many antioxidants and also has many benefits for human health due to the presence of minerals, nutrients and vitamins

Properties of peas and chickpeas

Boiled peas-the role of legumes in the diet

• Controls blood sugar
  Aid to the digestive system
  Help eye health
  Immunity health and anti-inflammatory properties
  Coping with some chronic diseases
  Help with heart health
  Slimming and weight loss
  Treatment of constipation

peanut

Despite its name, peanuts have nothing to do with tree nuts, but as a legume, they are in the same family as beans, lentils, and soybeans. In America, peanuts are rarely consumed raw. Instead, they are often roasted. Or they are consumed as peanut butter.

Peanuts are rich in protein, fat and various healthy nutrients. Studies have even shown. that peanuts may be useful for weight loss. and is associated with a reduced risk of heart disease

Peanuts – the role of legumes in the diet

Properties of peanuts

• Promotes heart health
  It helps to lose weight
  It helps control blood sugar
  Prevents gallstones
  It may reduce the risk of cancer
  Increases body energy
  Helps protect against Alzheimer’s disease
  It reduces the symptoms of polycystic ovary syndrome (PCOS)

Interesting ideas for serving peanuts

Peanuts are consumed in whole, chopped or ground form, as well as with or without skin, salted or unsalted, and sometimes coated. It is sold with chocolate or other ingredients. It is also eaten as a snack and appetizer. It is used in baking. Peanut butter is rich in protein. Peanuts are used with meat, fish, chicken, soup, sauce, salad and dessert

soybeans

It is very famous as a meat substitute; But there are other properties that have often been neglected. It is a member of the chickpea family. And they use it in the production of many products including flour, protein, tofu, milk, sauce and soybean oil.

Its traditional foods are fermented into two categories. and unfermented are divided. Fermented foods include miso, natto, tempeh, and soy sauce; While its non-fermented foods include soy milk, tofu, green soybeans and soybeans, nuts and sprouts

The role of legumes in the diet

Properties of soybeans

• It destroys cancer cells
  Regulates blood sugar
  Supports a healthy pregnancy
  Strengthens bones
  They help to lose weight
  It improves skin color
  Improves sleep

Properties of soybeans

It is a rich source of potassium, magnesium, iron and folic acid, vitamin B2 and vitamin B6. Also, full-fat soy flour is an excellent source of potassium, magnesium, iron, and vitamins

B6 is vitamin B5. Unprocessed soy flour is a very good source of potassium, magnesium, iron, vitamin B6 and vitamin B5

Properties of soy milk

It is a very good source of potassium, magnesium, iron and vitamin B6, prevents anemia and helps to stimulate the production of hemoglobin, reduce triglycerides and blood cholesterol. And it has high protein. And an excellent herbal source. Considered to be. By consuming this food, you can get a lot of protein and feel more full. This feeling of fullness also prevents overeating and helps in weight loss or better weight management

Milk – the role of legumes in the diet

tofu

Tofu is a traditional Asian food made from coagulated soybeans. Provided. This plant-based food is the main source of protein for many vegetarians and vegans, but others use it as a healthy alternative to meat or dairy. Tofu is very cheap and easy to cook with

Properties of tofu

Tofu – the role of legumes in the diet

• Prevention of cardiovascular problems
  Cancer prevention
  Improve kidney function
  Improve brain health
  Relief of menopause symptoms
  Migraine treatment
  Strengthen bones
  Prevention of anemia
  Weight Loss
  hair loss treatment

How to store tofu

After opening the package, tofu should be kept in the refrigerator. Keep fresh tofu in water for a week in a closed container in the refrigerator and change the water every two days.

In the freezer too. No water in a sealed bag. and place without air. And defrost before use. Freezing tofu makes it slightly slippery and its color changes from white to yellow

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Source: Wikipedia