Legumes are one of the most beneficial types of food that exist. Its fiber content has been shown to have important health implications in the prevention of chronic disease risks and on the cholesterol-lowering effect in human subjects with moderately elevated serum cholesterol levels.
They also have a lot of vitamins, minerals and phytonutrients which, contrary to what is believed, are very bioavailable, especially if they are accompanied by foods rich in vitamin C.
Legumes also have a large amount of proteinmaking them perfect foods, whether you want to increase muscle mass, lose body fat, improve sports performance, etc.
Although it is true that they do not have as much quantity per 100 g as fish or meat, the combination of these foods with others or, using legumes as snacks, make them perfect to include in our daily diet.
Legumes are eaten as spoon foods, that is, foods that are quite difficult to make or require a lot of time. That is why, for people who love legumes as we do and who have little time, we bring 17 recipes very simple to make so that you consume them as a snacks.
Spiced Chickpea Snacks
We start by preheating the oven to 200ºC and lining a baking tray with parchment paper. In a bowl mix all the spices with the salt and the lemon juice, beat a little with a fork until they integrate.
Dry the chickpeas with kitchen paper, add them to the bowl and stir carefully, so they don’t fall apart. Pour the mixture into the tray that we have prepared and spread it well. Bake for 40 minutes at 200ºC, stirring from time to time so that the chickpeas cook. Remove, let cool and serve.
Other snack recipes made with legumes
- Chickpeas with dark chocolate: Chickpeas have a fairly neutral flavor that adapts to a thousand preparations. Toasting it to give it a very crunchy texture, we get a very healthy pecking or snack, and we can give it a sweeter touch for those looking for an occasional treat that is also nutritious.
- Crispy Chickpeas with Fresh Herbs: These crispy chickpeas with fresh herbs They are very versatile and can be eaten hot, warm or cold.accompanied by almost whatever comes to mind.
- Chickpea salad sandwich: It is a recipe that if you try to make it soon you will see yourself changing it to your liking, as it is very easy to change some ingredients or adjust the texture.
- Homemade falafel: The falafel It is a crushed mixture of hydrated chickpeas in water with onion, garlic and different herbs and spices. This dough is rolled into a ball, fried in abundant oil and served, generally, with pita bread and yogurt sauce. It is a perfect recipe for vegans, vegetarians and celiacs.
- Lentil medallions with yogurt sauce: It is a simple and healthy way to eat lentils in a different way, to remember when hot days arrive. Vegetables can be added to taste, more or less chopped, and the spices that we prefer.
- Beetroot falafel: Although it can be eaten as is, beetroot falafel loves a yogurt sauce (as simple as seasoning Greek yogurt), a green leafy salad and some pita bread that we can lightly toast and fill with the above.
- Kibbeh of red lentils and bulgur with pumpkin: The kibbeh, of which there are many varieties, are characterized by having an oval shape, and can be both vegetarian and include meat in their preparation. This recipe is an original and fresh way to consume lentils, so as not to limit ourselves to spoon dishes.
- Curry lentil tacos: We can assemble the first vegetarian curry lentil tacos and leave the rest of the tortillas and filling so that diners can have more to their liking.** They can be served with several different sauces.**
- Beetroot hummus: Traditionally, hummus is served with pita bread, which is used as a spoon to take small portions of this dip. The same thing happens with the beetroot hummus with a touch of lime and coconut, so we are going to continue the tradition, although We can accompany it with crudités such as carrots.
- Kalamata olive hummus: If you are taking care of the line, present it with carrot sticks, zucchini slices, celery sticks or quartered radishes. If this is not your case, with toasted pita bread, crackers or a simple scolding.
- Lentil Hummus: Lentil hummus is delicious and deserves a monument. It’s an honors appetizer that has it all. It is healthy, simple, tasty, cheap, easy and quick to prepare. You can not ask for more.
- Piquillo pepper and pistachio hummus: Spreads are always a good solution when preparing a snack dinner and this Piquillo pepper and pistachio hummus is a guaranteed hit at any gathering.
- Pesto Hummus Pesto hummus is halfway between basil pesto and traditional hummus. We can accompany it with various crudités (celery, carrot or courgette), grissini, crackers, nachos, crackers…
- Chickpea flour crackers: Gluten free, vegan and healthy, we couldn’t ask for more. These chickpea flour crackers are extremely simple and do not need too many ingredients because water, olive oil and flour are used as a base.
- Crispy Chickpea Zaatar Crackers: Crispy and delicious crackers made with legumes. Although they contain zaatar spices, a mixture of spices and herbs typical of Arab cuisine and originating in the Middle East, we can substitute it with curry if it is difficult for us to find this exotic mixture, or even try five Chinese spices or some Indian garam massala.
- Black Bean and Couscous Bites: We achieve complete proteins in this dish by complementing vegetable ingredients (cereals and legumes) so they can also be part of a complete meal if we serve them as meatballs or if we shape them into hamburgers.
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