The Mighty Legume: Affordable, Healthy, and Delicious

Chickpeas, fava beans, lentils (green, orange, black, red, etc.), peas, soybeans, lupins, white beans, black beans, red beans, mung beans, black-eyed peas, and more – these are our legumes.

Legumes are an excellent source of plant-based proteins and complex carbohydrates. They are essential for those who seldom eat animal-based foods, and of course for vegans. However, to receive all the proteins and amino acids present in animal foods (like chicken, meat, milk, fish, and eggs), it's important and recommended to combine legumes with grains (preferably whole grains) throughout the day. It's not necessary to combine them in the same meal. Winning combinations of grains and legumes are: wheat/spelt + chickpeas (falafel in pita), pearl barley + beans (soup/chamin), rice + lentils (mujadara).

Legumes are healthy, delicious, filling, easy to store, and have a long shelf life. Being rich in fiber, legumes help balance blood sugar levels and also lower cholesterol levels. They protect against colon cancer, regulate bowel movements, and are rich in minerals such as zinc, calcium, iron, potassium, and phosphorus, as well as B vitamins.

Throughout history, legumes have been known as a staple ingredient in human diets. The process of sprouting legumes was very significant in making digestion easier for humans and aimed to make the food more nutritious (breaking down into healthy, easily digestible substances). How does sprouting facilitate this? During sprouting, the protective acids that are harmful to us break down, as well as the complex sugars in legumes (starch breaks down into glucose = sugar). These materials are the main reason behind the unpleasant side effects of legume digestion – gas. Therefore, it's important to soak legumes in water and then sprout them, even just a little. Some sprouted legumes can be eaten raw and fresh in salads (mung beans, lentils, etc.).

The process of sprouting legumes involves two actions – soaking in water for several hours and sprouting without water – leaving the legumes in a strainer and covered bowl (rinsing occasionally). After a few days, small sprouts emerge, and they are ready to eat (a sprout of at least 1 cm is recommended). Store the sprouts in a container and keep them in the refrigerator. Additionally, legumes can be frozen. If the legume didn't sprout, there could be several issues: the seed is roasted, spoiled or old, or the sprouting instructions weren't followed correctly.

To book a home workshop featuring the naturopath Ruth Liat Pelz (at no cost), call 073-2221290