Legumes are foods concentrated in vegetable proteins, many of them, excellent nutritional quality. That’s why we show you the seven legumes with the most protein to easily associate the body and 35 recipes to enjoy them.
Soy: an oily legume with many derivatives
Soy is an oily legume, that is to say that in addition to proteins in high proportions that exceed 35%, It offers beneficial unsaturated fats for the body.
Soy can be used in grains just like any other legume or, we can go to derivatives of this that are also excellent sources of protein and therefore they are very satiating. This is the case of textured soybeans, soy flour, tofu or others.
With soy we can make stuffed aubergines, a vegetarian chili, soy burgers or a sautéed courgette.
Lupins or lupines, perfect for an aperitif
The lupins or lupines that we usually know for their presentation in brine and that we consume as an aperitif contain about 36% protein and for this reason, they constitute one of the most satiating legumes.
We can also use lupins to make salads or stews or to create an original hummus and incorporate it into the appetizer in a different way.
Peanut, the legume that can be eaten as a nut
If we are not lovers of legumes or do not want to go through the process of soaking and subsequent cooking, we can go to the peanuts since they can be consumed as if it were a dried fruit.
They constitute an alternative with a very low concentration of hydrates and offer around 28% protein inside, you can use the peanut as such or in the form of peanut butter that we can easily create at home without adding sugar.
Thus, we can use the peanut the peanut butter for a dessert for a line to create cookies, stir-fries, biscuits, salads, or a savory chicken curry.
Dried broad beans: concentrated in protein and fiber
The Dried beans that require a long soaking for later cooking can be used in different dishes such as some Murcian michirones, a salad, a Galician broth or some sautéed beans after having cooked them.
They provide a 26% protein and they also constitute one of the legumes with the most fiber, resulting in the most satiating alternatives that we can consume.
Black beans, the non-oily legume with fewer carbohydrates
Among the legumes with a very low fat content that tend to contain a higher proportion of carbohydrates and less protein than soybeans or peanuts, which are oily alternatives, we find black beans with a 25% protein and less than 40% carbohydrates carbon inside.
With kidney beans or black beans We can prepare various dishes such as Cuban beans, black beans in a slow cooker, black hummus, a salad, or vegetarian burritos with lots of vegetable protein and fiber.
Lentils, very easy to cook
The lentils they are a very popular legume, which are easier to cook than many other legumes due to the small size of their grain.
They concentrate approximately 23.5% protein and it can offer us quality carbohydrates, fiber, vegetable iron and potassium for the body at the same time.
We can use a variety of lentils to incorporate into various dishes such as a salad, a stew, some meatballs, a purée, a curry, a cream, some hamburgers or an original hummus.
Kidney beans or pinto, white and red beans: to give variety to our dishes
To get away from the classic lentils and vary our dishes, obtaining vegetable proteins of high quality, white, pinto or red beans or beans are an excellent option since they concentrate 23% of this nutrient.
They have a low carbohydrate content compared to other non-oily legumes and can be incorporated into various preparations such as a Mexican cake, baked white beans with tomato sauce, couscous and feta, a salad, a stew with cod, a mountain stew, a Breton cream or even , a creamy low-fat cheesecake.
These are the seven legumes with the most protein to fill us up easily and in a healthy way, and 35 recipes to enjoy them.
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