Try These Healthy Legume Recipes
Legumes are the seeds from flowering plants known as the Leguminosae family. They have a high content of carbohydrates (60 percent) and a considerable amount of protein (20 to 25 percent). In the following article, we’ll share some legume recipes with you, that you can prepare and enjoy.
White beans with shrimp
Legume recipes- for four people
Ingredients:
- 3/4 pound of white beans
- 12 shrimps
- 1 pound of clams
- 1 onion
- 3 cloves of garlic
- 1 tomato
- 1 leek
- 2 fluid ounces of white wine
- 1 carrot
- Extra virgin olive oil
- Salt to taste
- Parsley
Preparation:
For this legume recipe, soak the beans in water for a few minutes, and then drain. Put fresh water in a pan and add the beans.
In the same pan add the chopped leek, the peeled and chopped carrot. Then season to taste and cook for 15 minutes.
Peel the onion and the garlic cloves and cut into small pieces. Fry in a small amount of oil for five minutes. Cut the tomato in half and lay on top of the mixture. Continue frying.
Add the wine to the mixture, and boil on high to evaporate the alcohol. At the same time, wash the clams thoroughly and add them to the pan. When the clams open, add the beans to the mixture.
Finally, peel the shrimps and season to taste. Brown them in a skillet with a splash of extra virgin olive oil. Add them to the mixture, mixing everything together well. Sprinkle parsley on top and you have a delicious legume recipe, ready to serve.
Garbanzo beans with cod
Legume recipes- for six people
Ingredients:
- 1 pound of garbanzos beans
- 3/4 pound of cod, crumbled
- 1 onion
- 1 green pepper
- 3 cloves of garlic
- Extra virgin olive oil
- Salt
- A bay leaf
- 1 teaspoon of paprika
- Parsley
Preparation:
Soak the garbanzo beans in freshwater, while peeling and chopping the garlic and onion into small cubes. Chop the pepper and poach this mixture, with water, in a pan for eight minutes. Add a splash of extra virgin olive oil.
Drain the garbanzo beans and add these to the pan, with the bay leaf and the paprika. Season to taste. Boil for 25 minutes.
Finally, add the cod. Mix all of the ingredients together and sprinkle the chopped parsley into the pan. Cook the mixture for a further five minutes.
The dish is now ready to serve. This is a very simple recipe using legumes and it’s easy to make too!
Lentil meatballs in miso sauce
Legume recipes- for two people
Ingredients:
- 3/4 pound of cooked lentils
- 1/2 pound of green beans
- 2 carrots
- 2 cloves of garlic
- 1 grated potato
- 1/2 onions
- 1 ounce of oats
- 1 teaspoon of grated ginger
- 2 teaspoons of miso paste
- 1 teaspoon of ground cumin
- 1 teaspoon of ground cilantro
- 3 ounces of buckwheat flour
- 6 fluid ounces of vegetable and seaweed broth
- 3 fluid ounces of tomato purée
- 2 fluid ounces of olive oil
- Salt
- Pepper
- Chives
Preparation:
To make this legume recipe, put the cooked lentils in a bowl and add the grated potato, the chopped onion, the turmeric, the ground cumin, and the ground cilantro. Then add the oats, the flour, and mix together.
Form evenly sized meatballs from the above mixture, fry in olive oil, and then drain. In the meantime, fry the garlic and the grated ginger with a little olive oil. Add the green beans, the carrots, and salt and pepper to taste.
Gradually add the tomato purée, while stirring the mixture together. Do this until it’s totally absorbed. Add the miso paste and continue to cook this sauce for five minutes.
Season with salt and pepper and then add the meatballs, while stirring the sauce over low heat until it begins to boil.
The dish is ready to serve. Just add the meatballs, the miso sauce, and sprinkle the chopped chives over the top. This is one of the most original and tasty legume recipes.
