Properties: Legumes
Pulses have been valued by humans since ancient times due to their high energy content and comprehensive nutritional value. Accordingly, pulses provide on average around 500 to 600 calories per 100 grams. The macronutrients are distributed between 15 and 25 grams of proteins per 100 grams as well as between 10 and 20 grams of carbohydrates (of which alone between 5 and 10 grams are dietary fibers) and approximately 20 to 50 grams of fats per 100 grams. Thus, pulses are considered real calorie bombs among plant foods. In addition to the mentioned macronutrients, ripe pulses also contain numerous micronutrients. Accordingly, there is often about 500 to 700 milligrams of potassium in 100 grams of pulses, which makes pulses extremely alkaline. Also present in large quantities is the mineral calcium with between 50 and 100 milligrams per 100 grams. The excellent mineral profile is further complemented by magnesium (100 to 175 milligrams per 100 grams) as well as iron (2 to 10 milligrams per 100 grams). Pulses also provide small amounts of vitamin B6 (between 0.2 and 1 milligram per 100 grams).
Origin: Legumes
Already several thousand years ago, people consumed various legumes in the form of pod fruits, which they initially ate raw and then cooked over open fire. Especially in Asia as well as South America, legumes have been actively cultivated for more than a thousand years. Legumes therefore probably originated in the south, or rather in the southeast of the northern hemisphere. There, various legumes grew mainly within today's Colombia, Mexico, and large parts of China in their original forms. Humans soon planted the seeds of legumes all over the world, thus contributing to their spread across the globe. Since many legumes originate from the American continents, which were only discovered around 1500 or populated later, many legumes spread worldwide only after this period. Examples include kidney beans or lima beans. Since the Neolithic Age, various native legumes such as lentils, peas, and field beans have also been known in Germany. In ancient times, the cultivation of chickpeas, field beans, and lentils was considered one of the most important pillars of agriculture at that time. Today, however, legumes are cultivated almost everywhere in the world. Currently, around 150 million tons of legumes are harvested or consumed annually. Legumes are particularly popular within Oriental or Indian culture even today, where they are valued as staple foods. Therefore, legumes can be purchased all year round either fresh, dried, or frozen at retail stores.
Uses: Legumes
As pulses are nearly indispensable within a balanced diet, they are considered staple foods in many cultures. They are often used for preparing hearty dishes such as lentil or bean stews, chickpea puree (Hummus), or other side dishes. Pulses are also popularly used in the preparation of vegetable salads. Given that pulses are nutritious and healthy, they are also regarded as a popular snack between meals in many countries.
Storage: Legumes
Dried legumes are due to the reduction of water very long lasting. Legumes in cans are also long-lasting.
Health: Legumes
Pulses are particularly healthy for the intestines due to their high fiber content. They are also said to lower cholesterol levels sustainably and thus counteract cardiovascular diseases. The high potassium content additionally lowers blood pressure, and the vitamin B6 contained within pulses is good for metabolism. Also worth mentioning here are the high mineral contents as well as the positive macronutrient distribution, which makes pulses a true power food – especially also for athletes. Pulses therefore represent a very healthy food and should thus be included in the diet as often as possible.
The food Legumes describes a group of plant-based foods that are also referred to as pulses. Characteristic for legumes is that the seeds are located within so-called leaf pods and thus surrounded by them. A legume can contain several seeds at once. Accordingly, only the seeds themselves are eaten in legumes – the leaf pods are considered food in only very few cases of legumes. Due to their numerous health benefits and their particularly advantageous nutrient profile, legumes have been a popular food for humans since ancient times and are actively cultivated by them. Legumes are consumed raw or dried as well as cooked, steamed, fried, or baked. The most well-known representatives among the legumes include the following foods:
- Beans of any kind (for example in the form of white beans or kidney beans)
- Lentils
- Yellow split peas
- Red or brown lentils
- Green garden beans
- Green peas
- Soybeans
- Peanuts
- Lupines
Just in terms of lentils, there is a selection of over 50 different varieties. Legumes are therefore available in various forms at retail stores and can be purchased either dried, fresh, or frozen. There is also a large variety of domestic and exotic legumes when it comes to beans and peas that serve as staple foods in many cultures. Taste-wise, legumes usually have quite a rich and hearty aroma. They also taste slightly nutty and therefore harmonize ideally with many traditional dishes.
Legumes - indispensable for a balanced diet
But they should generally not be missing in a balanced diet, as they also contain many nutrients and dietary fibers, little fat, and are very filling. Moreover, they are usually very affordable.
Legumes are offered fresh or dried. Although few varieties like sugar peas can also be enjoyed raw, most legumes contain toxins when raw and must definitely be cooked before consumption. Dried ones need to be soaked for several hours before preparation. It is advisable to follow the instructions on the packaging.
The positive properties of legumes
Due to their positive properties, legumes are cultivated and consumed worldwide. In Asia, soybeans are used in various ways, such as a base for tofu and soy sauce. In Japan, soybeans are used for soups or enjoyed fermented as natto. In India, different types of lentils are used in numerous dishes called dal. In the Levant, chickpeas are used for the famous hummus. In Central and South American cuisine, beans are indispensable; for example, pinto beans are puréed and eaten as a bean paste for breakfast or as filling for burritos.
For healthy nutrition, it is recommended to regularly eat legumes. Many different varieties of legumes are offered in supermarkets, health food stores, and shops with foreign foods. Due to the variety of recipes from various countries, everyone should find a dish that suits their taste. Whether French cassoulet (a bean stew), chickpea curry or a delicious bean salad - legumes are a delight.
One downside remains. Due to indigestible carbohydrates, legumes often cause bloating. However, as they are very tasty when prepared correctly and the consumption has positive effects on health, this disadvantage is more than outweighed.