Legumes: source of vegetable protein and fiber

Hello everybody! Here again! We continue with recipes, from what I have seen you are interested in the subject! But, before that, and since this time in the recipes I am going to include legumes, I want to talk to you about them. Legumes are the seeds contained in plants of the legume family. As I'm sure you already know, we can find different types: lentils, chickpeas, beans, peas, soybeans, broad beans, peanuts... They are a source of vegetable protein and fiber, and provide carbohydrates, vitamins and minerals. In addition, soybeans, chickpeas and some types of beans are complete proteins. And you may wonder, what is a complete protein? Well, it is one that has all the essential amino acids in its composition in sufficient quantities. And what is an essential amino acid? Well, they are the amino acids that our body is not capable of synthesizing on its own and must obtain them from the diet. Lentils do not contain complete proteins, since they have less methionine (one of the essential amino acids) than the rest of the essential amino acids. But do you know that this has a solution? ;) When we join limiting foods in different amino acids, they complement each other and we get complete proteins. For example: Lentils with rice (legumes + cereals) or lentils with nuts (legumes + nuts). It is not necessary that this combination or others that exist, be made in the same meal. You can eat, for example, rice for lunch and lentils for dinner, or nuts for lunch and lentils for dinner. Legumes can be used in the typical spoon dishes of a lifetime, but they can also be eaten in stir-fries with vegetables, in hummus or in a salad. Here are 2 very simple recipes with legumes:

• Lentil salad with walnuts:

For the base: lamb's lettuce, red cabbage cut into small cubes, tomato cubes and gherkins. The lentils previously soaked and cooked in an express pot would be an excellent option, but if you have a bad time you can use the ones that are sold in glass jars (previously washed). Mix everything in a bowl with the walnuts and a few drops of extra virgin olive oil (add apple cider vinegar optionally), and that's it!

• Chickpea hummus salad:

For the base: assorted green sprouts, diced tomato, avocado and hard-boiled egg. By mixing everything in a bowl, the hummus acts as a sauce, and with a few drops of extra virgin olive oil, a different and very tasty salad is left. These are the recipes that I propose for today, very simple and fresh, which in the face of the time we are going is appreciated. You can even take them in a tupperware to work! If you try them, we'd love it if you tag both @beatfitsport and me, @ljnutricion. Remember that you can use the hashtags #comesanoyvivesano and #beatfitlovers to stay connected. See you soon! laura george