Legumes are foods of great nutritional value, although they are often banished from the usual diet since it is associated with the traditional winter stew, sometimes not well accepted, especially by the smallest of the house.
Legumes are foods of great nutritional value , although they are often banished from the usual diet since it is associated with the traditional winter stew, sometimes not well accepted, especially by the smallest of the house. In recent years, its consumption has been greatly reduced, the average being once a week.
In winter it lends itself to preparing spoon dishes, soups, stews, stews … where legumes are the real protagonists , and in summer we can make very versatile dishes where legumes can enhance all their flavor, although any of the preparations are ideal throughout the entire season. year. Among the most prominent legumes we find: lentils, chickpeas, white beans, beans, peas, broad beans, soybeans …
What are the benefits of legumes for the little ones?
High content of vegetable protein: together with the dried fruit it is the richest vegetable food in protein, with about 20-30 grams per 100 grams of food, being an excellent option combined with cereal to obtain a high quality protein.
High content in complex carbohydrates: provides between 40-50 grams per 100 grams of food, being an excellent food that provides energy gradually for the little ones.
Very rich in fiber, they provide between 10-20 grams per 100 grams of food, which helps improve intestinal transit and provides satiety. On the other hand, their high fiber content makes them flatulent. For people who do not consume them regularly, it is advisable to incorporate them gradually and in small amounts.
Good source of vitamins and minerals, especially folic acid, B vitamins, calcium, phosphorus, iron, magnesium …
How many legumes should we eat?
A minimum consumption of 2 times a week is recommended , being 60-80 grams raw the ration for adults, adaptable to children depending on age. The amounts of carbohydrates are indicative depending on the child’s appetite , but these amounts can guide us: 30-40 grams in small children, 50-60 grams in children 8-11 years, and 80-90 grams in adolescent children. Remember that for any consultation made with the MAPFRE Salud diet, it has the best specialists in dietetics and nutrition.
How to make legumes more appetizing?
For children, the varied colors are very attractive, on the contrary, the “pasty” appearance tends to cause rejection, so the presentation of the dish plays a fundamental role in turning the legume dish from undesirable to appetizing. So although a good legume stew can be delicious for adults and children, for those children who reject legumes we can make them like them by preparing other different and attractive recipes:
• Tuna stone
Ingredients (4 people):
– 800 g of cooked white beans
– 1-2 can of tuna in extra virgin olive oil (to taste)
– 2 small onions
– 1 clove of garlic
– Black olives –
– Virgin olive oil extra
– 1/2 teaspoon mustard
– Salt and pepper
Drain the beans once cooked, mix them in a bowl with the tuna previously crumbled with the onion, garlic, and finely chopped parsley. Mix the oil with the vinegar and mustard. Season with salt and pepper and add the beans. Let marinate for an hour stirring from time to time. Serve decorated with the black olives.
• Lentil burger
Ingredients: – 250 g of lentils
– 5 g of whole wheat flour
– 1 onion
– 3 cloves of garlic
– Extra virgin olive oil
– Salt and parsley
Once the lentils are cooked, drain them and pour them into a bowl. With a fork or a mixer we work them until we get a paste. In another bowl, mix the grated onion, finely chopped garlic, salt, parsley and flour. Add this mixture to the lentil paste and mix until a dough forms. Let it rest for a few minutes. Form the burgers with your hands (we may need breadcrumbs or flour to make the shape easier), fry them on both sides until golden brown.
– 250 g of chickpeas
– juice of 2 lemons (or according to taste)
– 3 tablespoons of tahini
– 1 clove of garlic, crushed
– 1 teaspoon of salt
– Olive oil
Once the chickpeas are cooked, drain them and pour them into a bowl. Beat the chickpeas with the cooking water until creating a homogeneous puree. Add the Tahini, the peeled and crushed garlic clove, add the lemon juice and the tablespoon of salt. Mix for 3-5 minutes with a fork until smooth. Serve on a plate and add the olive oil to taste. Serve with fresh pita bread or with carrot or celery sticks.
• Legume croquettes
– 1 cup of legumes to taste (although chickpeas or lentils are the most suitable)
– 1 onion
– 1 carrot
– Cumin powder
– Extra virgin olive oil
Peel and chop the onion, carrot and garlic. Sauté with oil for 3 minutes. We crush the previously cooked legumes. Add the garlic and onion, finely grated carrot, parsley, salt, and cumin. Mix until you have a consistent and compact dough. If it is too soft, flour can be added (preferably whole wheat). Shape into a croquette, pass the dough through the egg and coat them with the bread. They can be fried or baked.
- A minimum consumption of twice a week is recommended, being 60-80 grams raw the ration for adults, adaptable to children depending on age.
- Legumes have a high protein content so, combined with a cereal, it allows us to obtain a high quality protein.
- For children, the varied colors are very attractive, so the presentation of the plate plays a fundamental role in turning the plate of legumes into something appetizing.