Legumes use provides benefits for cardiovascular health, glycaemic control and insulin release, blood pressure regulation, among others.
Legumes have protein of plant origin, are rich in complex carbohydrates and to a lesser extent contain essential fatty acids. In addition, they are a good source of fiber and are rich in vitamins such as vitamin A, vitamin E and some vitamins in group B and in minerals such as iron, potassium, zinc, calcium or magnesium.
- They help improve cardiovascular health.
- It reduces the risk of diseases such as diabetes, cardiovascular problems and cancer.
- They are a good contribution of vegetable iron. To improve the bioavailability of this iron it is recommended to consume foods rich in vitamin C through fruits or vegetables (oranges, lemon, strawberries, broccoli, peppers...).
- Thanks to its high fibre content, they provide satiety and improve intestinal transit.
For all these benefits it is recommended to consume them at least 3 to 4 times a week. Do you know how to include the leagues in your food?
- Legumes salad: lentils, canons, tomato, cucumber, ball mozzarella and avocado, AOVE, salt and spices.
- Legum with vegetables: Garbanzos with fish (onion, red and green pepper, zucchini, carrot and natural crushed tomato).
- Hummus: 400g of cooked chickpeas, 7 cdas water, 1 small garlic, half lemon juice, 1 cdita of cumin, 1 cdita of sweet pepper, pizza of salt, 2 cdas tahini, 2 cdas AOVE.
- Legend paste: it is a good option to include legumes in a different way. Garbanzo paste with onion, pumpkin, carrot, red and green pepper, AOVE, salt and black pepper.
- Peas: Fur, lentils stew, chickpeas with cod...
- Fajita with beans: cooked beans, onion, red and green pepper, natural crushed tomato, cooked corn, AOVE, salt, garlic powder, cumin and sweet pepper. Cook and fill the fajita.
