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absorbs cholesterol and lowers the risk
of heart diseases. Thanks to its detoxifying
effects, dietary fiber protects the
digestive system and works as an anticancer
agent. Legumes also contain a
great amount of B vitamins, folic acid,
iron, and high quality vegetable proteins.
The number of people dying of
heart attack and large-intestine cancer
is much lower in areas with high consumption
of legumes.”
Dietary fiber is substantially concentrated
in legumes – mostly peas, lentils,
beans, soy, and chickpeas.
RICH DIET
Legumes can be prepared easily,
quickly and affordably. They are an easily
available, high quality staple for any
diet. Nutrition specialists strongly recommend
eating legumes as a regular
part of a dietary plan. “A portion of
legumes should be consumed at least
once a week, as they create the right
balance between the intake of energy
and the intake of nutrients for the
whole body,” adds Milan Merva.
CAREFUL PREPARATION
Legumes should be soaked in water
and then boiled. The general rule is,
the bigger the legumes, the longer the
time needed for soaking and boiling.
Water should be replaced regularly during
the soaking process. When soaked,
cellulose fibers become softer, which
makes legumes easily digestible. Digestibility
can be supported even more
by adding herbs when cooking: satureja,
basil, thyme, coriander, or anise
work best. Legumes are perfect in combination
with cereals (rice, wholewheat
bread, buckwheat) and many
kinds of vegetables (tomatoes, peppers,
spinach, carrots).
Let’s Taste:
SUMMER LENTIL SALAD
WITH PEPPER AND WALNUTS
Ingredients:
- 1/2 lb of red lentils
- 4 c. of vegetable
- 1/2 tsp of olive oil
- 1/4 c. onion
- 5/8 c. red pepper
- 1/4 c. walnuts
Preparation: Sort the lentils and
let them soak for an appropriate
amount of time following package
directions. Boil in broth until tender,
put in a bowl, and stir with oil,
onion and finely chopped red pepper.
Mix and whip vinegar, sugar,
salt and pepper with a bit of water,
and mix with lentils. Finally, add
roasted walnuts, let the meal cool
down, and then serve.
BEAN SOUP WITH COCONUT
MILK AND GINGER
Ingredients:
- 1/2 lb of beans
- 1/4 c. onion
- 1 lb of carrots
- 1.5 tbsp of ginger
- 1 tsp of orange juice
- 4 c. vegetable
- 1 cup of coconut
Preparation: Boil soaked beans
until tender. Take another pot and
sauté finely chopped onion with
carrots cut into strips in sunflower
oil. Add grated fresh ginger, and stir
for a minute. Add orange juice and
vegetable broth, and let it boil for
10 minutes. Add coconut milk and
strained boiled lentils. Season with
salt according to your taste and
enjoy.
For
Men
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