Legumes

Legumes are edible seeds and have always been known as "poor man's meat", thanks to their richness in plant protein and their low cost compared with animal protein.

They are a family of dicotyledonous plants belonging to the Leguminosae family. Even today they are among the most widely eaten foods in the world, as they make up the meals of countless populations, especially in Asia and Africa.

In Italy, the most commonly used are lentils, beans, fava beans, peas, lupini beans and grass peas. On the market there are mostly dried legumes, among the most common, and cooked ones, but they can also be eaten fresh.

It's important to eat fresh legumes, such as fava beans and peas, in their season; in any case, eating dried legumes is also ideal all year round. Eating pre-cooked legumes is not recommended: sugar, stabilizers, salt, citric acid and flavorings are added in the packaging.

For the same quantity as animal protein, legumes soak up water during cooking, while meat or fish lose water. From an economic point of view, dried ones cost about 3 to 4 times less than canned ones.

Helpful for constipation, dried legumes contain more fiber. The richest are beans and fava beans, followed by lentils, chickpeas and then peas. They are also very useful in managing diabetes. Their fiber and protein content slows the absorption rate of starches and other sugars (fresh and dried legumes).