Article by Joana Resende, Nutritionist of the UPFit Program. 

February 10th is International Pulses Day And there's nothing better than talking a little about them! Legumes have countless benefits in terms of nutrition, organoleptics and also in terms of agricultural and environmental sustainability, and should be included in your diet in various ways.

About legumes and the benefits they provide

Legumes belong to the Plant kingdom, family of Fabaceae. This family includes the following: peanuts, peas, broad beans, white, black, butter and kidney beans, chickpeas, lentils, soybeans and lupins.

Among the numerous benefits that eating legumes brings, the following stand out:

• Excellent protein providers, accounting for 20 to 25% of their total weight.

• They provide carbohydrates, especially complex ones, such as starch.

• They contain a good amount of fiber, important for controlling satiety and regulating intestinal function.

• B vitamins and minerals such as iron, zinc, magnesium, potassium and phosphorus are part of its composition.

• Suppliers of bioactive substances such as phenolic compounds, flavonoids, isoflavones and other antioxidants.

What is there to know about recommended amounts?

The recommended amount varies between 1 and 2 servings of legumes per day. 1 serving corresponds to 3 tablespoons of cooked dried/fresh legumes. Some of the easiest ways to include legumes are through soups, salads, snacks, purees and also as a side dish.

It's important to know when it's time to cook!

It is necessary to soak dried legumes before cooking, in order to restore lost water, reduce the antinutrient content and increase the availability of nutrients, and also avoid gastrointestinal discomfort.

About the process:

1. Soak the legumes for 6-10 hours.
2. Change the water 1 to 2 times during the process.
3. Discard the soaking water.

In the case of canned food, there are also some important steps, starting with choosing the best options. It is best to opt for the simplest versions – canned food that contains less added salt and no added substances, such as sugar. During the cooking process, also remember to rinse the food well.

Suggestion for a meal rich in legumes – Lentil Bolognese

Ingredients:

• 1 cup of lentils.
• 3 ripe tomatoes.
• 1/3 cup tomato pulp.
• 1/2 red pepper.
• 1/2 chopped onion.
• Olive oil
• 1/2 teaspoon of cumin.
• 1/2 teaspoon of sweet paprika.
• 1 teaspoon of salt.
• 1 bay leaf.

Steps:

• Start by cooking the lentils. Place 3 cups of water in a pan, add salt and, when it boils, add the lentils and bay leaf.
• Cook for about 20 minutes and then drain all the water and remove the bay leaf.
• Cut the ripe tomatoes into pieces and the pepper into small cubes.
• In a frying pan, sauté the chopped onion with olive oil.
• Add the pepper, ripe tomatoes and seasoning and cook for about 10 minutes over low heat. If necessary, add a little water.
• Add the tomato pulp and 1/4 cup of water and cook for about 5 minutes.
• Finally, add the lentils and cook for another 3 minutes.

Lentil bolognese can be served in different ways: with pasta, rice or potatoes/sweet potatoes, depending on your personal taste.