What health benefits can legumes offer you? Peas, beans and lentils, among other varieties, have been part of everyday diets around the world for thousands of years. The United Nations even declared 2016 the “International Year of Pulses”. In this article we will show you why the little powerhouses are so important and why they should have a permanent place in your life.
Great protein suppliers
Depending on the type, legumes provide you with up to 27g of protein per 100g. This makes them one of the strongest sources of protein in the food world. They contain high-quality protein, which can be improved even further when combined with grains such as rice or quinoa for consumption . In this way, a good coverage of the protein requirement can be achieved, especially with a vegan diet.
Lots of fiber
They're praised, they're hyped, but are they really that essential?
As an indigestible bulking agent, dietary fiber "dilutes" the energy content of food and thus promotes the feeling of satiety. So you get full faster and stay full longer. They also ensure that the food is chewed longer and better, which has a positive effect on your digestion. These are all good prerequisites for becoming and staying slim, strong and healthy.
Most legumes occupy top positions here with a dietary fiber content of 15 g to 23 g per 100 g. The guide value for the intake of dietary fiber for adults is at least 30 g/day.
A whole arsenal of micronutrients
The little colleagues can also score here. In addition to folic acid and secondary plant substances, legumes also contain iron, magnesium and potassium. Especially for people who do sports, it is essential to keep an eye on the minerals. They help you feel fit, vital and healthy.
At the forefront when it comes to sustainability
During growth, plants absorb the nitrogen they need from the air. This means less fertilization is required. They also increase soil fertility and support humus formation. So you can make a positive contribution to the environment.
What role does preparation play?
Legumes are of great importance for our organic ready meals . Therefore, our organic top chef has worked a lot on the perfect preparation. Depending on the variety, legumes should be soaked for eight to ten hours before cooking. This makes them easier to digest and increases their digestibility. If you regularly eat dishes that contain legumes, your digestion will quickly get used to them.
As you now know, legumes should be an integral part of your everyday diet. If, like most of us, you don't feel like soaking and preparing for ages, but still want to benefit from the many advantages, then take a look at our culinary variety of delicious dishes with legumes here . Easy, hassle free and ready in 3 minutes.