Rich in vegetable proteins and fiber, pulses are the darlings of nutritionists. Healthy and colorful, they come back in force on our plates.
We do not consume enough! However, health experts advise us to feast on pulses at least twice a week, preferably as a replacement for meat, to boost vegetable proteins and fiber. We are far from the count, with an average of two dishes per month (Study of the National Agency for Food Safety, “Inca 3”). The reasons? We find them too long to cook (there are however canned or frozen!). It is also believed that they make you fat, while they have a very low glycemic index and are ultra-satiating.
Lentils: the richest in protein
A plate of 250 g (8 cooked soup cuil.) provides as much protein as a steak of 100 g. Another advantage, lentils are well digestible because they are the only pulses that do not contain fodmaps, sugars that can be fermented in the intestine and make it bloated. Coral lenses sold shelled, are even easier to digest.
The advice: instead of sausages, rich in fat and salt, accompany them with vegetables (cauliflower, tomato …) curry or raw vegetables (carrot, beetroot …) in mixed salads.
White, red or black beans: iron and magnesium at the top
White (coconuts, ingots, mogettes …), red or black, 150 g (5 cooked soup cuil. provide 25% of the recommended intake of iron and magnesium. Red beans also have a record content of vitamin B9 and flageolets have a fiber content. To know: in order to eliminate their lectins, which can be toxic, the red beans must be very well cooked.
The advice: to boost the assimilation of vegetable iron, combine them with vitamin C. Cook them with parsley, lemon juice, cabbages, spinach, or peppers or eat citrus or kiwi at the same meal.
Split peas, chickpeas: B vitamins galore
B1, B3, B5, B6, B9… all B vitamins are concentrated there with the exception of B12, up to 33% of the recommended intake per 150 g cooked. Like coral lentils, chickpeas are sold shelled, making it easier to digest their carbohydrates and for a shorter cooking time.
The advice: as an aperitif, think of hummus, nature or vegetables (tomato, pepper …) spread on good country bread. Cooked and mixed, chickpeas can replace flour in gluten-free cakes.
Beans: a good source of fiber
They are bought fresh in the spring, but they can be found dry throughout the year. They have remarkable contents of fiber, copper, and vitamin B9: 40% of the recommended intake per 150 g cooked.
The advice: simply decorate them with a tomato sauce with olive oil and coriander or cumin.
Fodmaps, bloating: tips for more digestible pulses
“Pulses have a reputation for being indigestible,” argues Laura Serio, dietician-nutritionist. But their fodmap is good for the microbiota. Consume them preferably in the year of their harvest. Soak them 12 hours before cooking (except lentils and split peas). Let them cook enough: 25 minutes for lentils, 35 minutes for split peas, 1 hour 30 for beans, 2 hours for chickpeas (3 times less if you use a pressure cooker). Add a plant or digestive spice in the cooking water: sage, savory or clove, or bicarbonate if the water is calcareous.
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