Healthy Food

five gourmet recipes from a dietitian

Lentils, split peas, chickpeas, kidney beans, coral lentils, broad beans… All are legumes. Unfortunately, these foods are too often absent from our plates even though they are real nutritional nuggets. These vegetables are rich in mineral salts and in essential vitamins the proper functioning of our body: potassium, iron, calcium, zinc, magnesium, vitamins B1, B6 and B9. But not only…

The dried vegetables represent interesting alternatives for all those who would like to limit their meat consumption. They are indeed very rich in vegetable proteins. With these products, we avoid fat intake contained in animal proteins. Associated with cereals or vegetables, pulses, still too often confined to the role of accompaniment, nevertheless have everything to play the role of main dish. In addition, replacing meat, they help fight cardiovascular disease.

With a excellent fiber intakepulses also offer a good feeling of satiety. The fibers also prevent the onset of colorectal cancer. Legumes are also rich in complex carbohydrates (fibre, starch), more slowly assimilated by the body. Thus, no glycemic peak with legumes, but a gradual release of energy.

How to cook these pulses? If you lack inspiration, here is five recipes proposed by Sarah Marin-Maire, dietitian-nutritionist co-founder of Make Me Healthy.

Stew with lentils and winter vegetables

Stew with lentils and winter vegetables

Ingredients

  • Carrots
  • Garlic
  • Herbs of your choice
  • Vegetable oil
  • Lenses
  • turnips
  • Leeks
  • Black pepper
  • Salty soy sauce
  • Salt
  • Tempeh
  • Spices of your choice

Instructions

Cook your vegetables together, here carrots, turnips and leeks in a little water.

Add your lentils at the end of cooking – uncooked if you take them canned.

Also add your protein, here tempeh, a food made from peeled, cooked and fermented soybeans.

Season everything at the end of cooking: garlic, pepper, aromatic herbs, salty soy sauce, oil and spices according to your taste.⠀

Split pea puree

Split pea puree

Ingredients

  • Tied bouquet garni
  • Garlic
  • Plain cottage cheese or plain soy yogurt
  • Onions
  • Split peas
  • Black pepper
  • Salt

Instructions

Soak the split peas for about 1 hour in cold water.
Peel the garlic and onion and chop the onion.

Plunge the drained split peas into a large pot of water. Add the onion, the clove of garlic and the bouquet garni. Bring to a boil and simmer for about 1 hour over medium heat.

Drain, keeping a little cooking water aside and remove the bouquet garni. Add 1 tablespoon of natural white cheese, salt and pepper and mix everything using a blender or an immersion blender, incorporating a little cooking water depending on the desired texture (more or less thick). Taste and adjust the seasoning if necessary.

Coral lentil dahl

Coral lentil dahl

Ingredients

  • Vegetables soup
  • Garlic
  • Coriander
  • Cumin
  • Turmeric
  • garam masala
  • Ginger
  • Ground coriander seeds
  • Olive oil
  • Coconut milk
  • Coral lentils
  • Onions
  • Pumpkin or pumpkin
  • Animal or vegetable protein of your choice
  • Salty soy sauce

Instructions

Rinse your portion of red lentils. Peel and cut the pumpkin into small cubes. Peel and cut into thin strips 1 onion and 1 clove of garlic.

In a large sauté pan, place 1 teaspoon of olive oil and sauté the garlic and onion. Add the lentils, pumpkin, 50ml coconut milk, 50ml vegetable broth, ginger, ground cumin, turmeric, garam masala (mixture of powdered spices from India), ground coriander , fresh coriander, 1 tablespoon of salted soy sauce.

Mix well then simmer for 15 minutes, stirring. Add water if necessary during cooking to prevent sticking.

At the end of cooking, add the animal or vegetable protein of your choice (chicken, tofu, tempeh) cut into small pieces.

Taste and adjust the seasoning if necessary.

Chili Sin Carne

Chili Sin Carne

Ingredients

  • Carrot
  • Garlic
  • Coriander
  • Cumin
  • Red beans
  • Olive oil
  • Mustard
  • Onion
  • Pepper
  • Black pepper
  • Dehydrated soy protein
  • Semi-complete or complete rice
  • Salty soy sauce or tamari sauce
  • Salt

Instructions

Cook half a portion of semi-complete or complete rice.

Rehydrate your portion of soy protein for about 10 minutes in hot water.

Slice 1 onion and 1 small clove of garlic and cut the carrots into thin strips (here yellow carrots, hence the color).

Heat 1 tablespoon of olive oil in a frying pan and fry the onion and garlic until they color a little. Then add the carrots and rehydrated soy protein.

Season with salt, pepper, cumin, red chilli or paprika.
Add half a portion of cooked kidney beans (pre-rinsed if canned) along with 1 teaspoon of mustard and 1 tablespoon of salted soy sauce and bring to a simmer.

Cook until the carrots are tender (add water if necessary to prevent it from sticking), turn off the heat and add chopped fresh coriander.

Serve with your rice.

Roasted pumpkin, soft-boiled eggs and chickpeas

Roasted pumpkin, soft-boiled eggs and chickpeas

Ingredients

  • Coriander
  • Garlic
  • Vegetable oil
  • Egg(s)
  • Parsley
  • Chickpeas
  • Black pepper
  • Pumpkin or pumpkin
  • Rosemary
  • Salt

Instructions

Preheat your oven to 200°.

Cut your pumpkin into thin slices (you can keep the skin if it’s organic) and slice an onion.

Place the slices in a salad bowl and add 1 tablespoon of olive oil, salt, garlic and rosemary. Mix everything to distribute the oil all over the pumpkin then arrange the slices on a plate and bake everything.⠀

While the pumpkin is cooking, boil some water and place your eggs in it for 6 minutes.

Mix the chickpeas in another saucepan and season: pepper, garlic, parsley, coriander.

When your pumpkins are very tender, take them out of the oven, remove the shell of your eggs, gather all your ingredients on a plate. Serve !

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