Legumes are a diverse and beneficial group of foods that we usually enjoy traditionally in spoon dishes or in salads if it is summer. However, because they are foods with a neutral flavor and are very varied, we can include them in many other preparations. That’s why we show you 31 recipes with legumes to enjoy these healthy foods without falling into stews or salads.
Lentil and rice burgers
We cook the lentils in plenty of water until tender and let cool. We also boil the rice or steam or microwave it until it is cooked but al dente.
Once both ingredients are cold and without any traces of water, we process or chop them very well together with the previously washed and finely chopped chives.
Mix and season with salt or other seasonings to taste, When all the ingredients form a relatively homogeneous mass we shape a hamburger with the help of your hands and place on a lightly oiled oven plate.
We cook for 30 minutes or until golden brown, turning halfway through cooking to achieve even color on both sides.
If there are many burgers for a single meal, you can store them in the freezer for up to 3 months without problems, and remove them immediately before using.
to eat
These rice and lentil burgers They are a very simple recipe to make, you just have to have time to boil the ingredients. They are an ideal preparation as a main dish of a lunch.
They can be eaten on the plate or in a sandwich, accompanied by various vegetables, eggs and/or cheese.
Are source of fiber, complex carbohydrates and complete vegetable proteins since they complement a cereal and a legume, and also offer potassium, magnesium, iron and B vitamins in large quantities.
Rice and lentil burgers are a very low-fat preparation and are also an ideal dish for vegetarians who love burgers and also for coeliacs, since do not contain gluten ingredients.
Other legume-based burgers or meatballs
To replace commercial or frozen alternatives of poor nutritional quality and also to include more fiber and vegetable proteins in our diet, we can turn to vegetable-based burgers and meatballs that they have nothing to envy to the traditional meat-based options.
Thus, we can make beet burgers with chickpeas and oatmeal; some medallions of chickpeas and mushrooms; some bean burgers with miso, walnuts and oatmeal very satiating or, some red bean and rice burgers; broccoli and chickpea or zucchini and chickpea burgers; as well as some chickpea and feta cheese burgers with high proportion of protein and calcium.
We can also combine different legumes to make a very complete burger and 100% vegan based on various vegetables.
Other options are medallions of beans and carrots or lentils, which we can serve with yogurt sauce as a first course or as a healthy snack.
Between the vegetable meatballs we can prepare some vegan sweet potato and lentil meatballs; some aubergine and bean meatballs; some chickpea, barley and pumpkin meatballs or broccoli, chickpeas and rice with 100% vegetable proteins of excellent nutritional quality.
The best legume-based snacks
Legumes, due to their richness in fiber and vegetable proteins, constitute a very satiating food that is perfect to taste between meals and calm the worm easily.
Therefore, we recommend using them to make at home snacks that allow substituting commercial alternatives of poor nutritional quality.
This is how we propose to make some spiced roasted chickpeas in the oven; some very easy and vegan black bean and couscous bites; a salty granola or, for lovers of sweetsome chickpeas with dark chocolate.
It is also possible to prepare some spiced baked edamame, a homemade falafel or hummus of different flavors.
Mini pizzas, tacos, burritos and other healthy alternatives
To solve dishes in a very short time and in a healthy way without resorting to the classic ultra-processed preparationsas well as food purchased outside the home of fast food we can use legumes as a base.
Thus, we can create a mini corn and chickpea pizzas without gluten inside or, we can make some lettuce tacos with lentils; some curried lentil tacos or some black bean burritos suitable for vegetarians and very satiating.
We can also make a lentil bolognese sauce ideal for vegans or vegetarian or, a sweet potato stuffed with chickpeas or some chickpea, potato and carrot latkes that are very simple to make.
Finally, we leave a very original recipe for dessert, based on legumes, such as this creamy cheesecake that includes white beans. And also, this sweet paste of red beans or anko, perfect to spread our toasts at breakfast or serve with desserts.
These are 31 recipes with healthy and original legumes to enjoy these foods without falling into stews and salads.
Image | DAP and Vitónica