Types of legumes and their properties

Beans: Beans are one of the widely used and useful legumes. There are many types of beans, including white beans, red beans, black beans, and pinto beans. Beans contain large amounts of protein, fiber, iron, phosphorus, potassium and folate. Lack of folate in the body reduces brain activity. Regular consumption of beans can help reduce the risk of heart diseases, reduce blood cholesterol, improve blood sugar control and strengthen the immune system. Peas: Peas are another important legume that is used in a variety of dishes. Peas contain protein, fiber, iron, copper, phosphorus and B vitamins. Consuming chickpeas can help improve digestive function, reduce the risk of heart diseases, reduce inflammation and maintain bone health. Lentils: Lentils are one of the legumes with high nutritional value. Lentils have protein, fiber, iron, phosphorus, zinc and B vitamins. Eating lentils can help improve the production of red blood cells, reduce the risk of vascular diseases, regulate blood sugar, and strengthen the immune system. Mash: Mash is one of the important legumes in many traditional foods

Using legumes in foods can help diversify and improve their nutritional value. Below, we explore a few different ways to use legumes in your dishes: Soups and stews: Legumes, such as beans, peas and lentils, can be used as main ingredients in soups and stews. By adding beans to soups, make your meals more rich in protein and fiber. Also, you can use cooked beans as a decoration and complement for soups. Stews: Legumes can be used in various stews, such as bean stew, lentil stew, and chickpea stew. Here, pulses are combined with vegetables, meat or fish and spices to get a delicious taste. Salads: Legumes, such as black beans, lentils, and chickpeas, can be added to your salads. By adding cooked beans to vegetables, you can make a salad full of protein and fiber. Also, use different sauces and spices to add flavor to the salad. Pizza and bread: You can add beans to pizza and bread. By adding legumes, you can add more protein and fiber to your dough products. For example, you can add chopped baked beans or peas to pizza or crusty bread. Starchy foods: In some starchy foods, such as rice, you can add legumes as a supplement. By combining beans with rice, increase the nutritional value and taste of food. Roasts and cutlets: Using beans, you can prepare different roasts and cutlets. For example, you can make roasted chickpeas by combining cooked and pureed chickpeas with vegetables. Pasta: You can add beans to pasta. By combining legumes with sauces and pasta dishes, you can create a unique flavor and increase its nutritional value as well. Burgers and veggie meats: Using legumes, you can make burgers and veggie meats. By combining beans, vegetables, spices and other ingredients, you can prepare varied and delicious veggie burgers. Desserts: Legumes can also be used in the preparation of desserts. For example, you can use cooked chickpeas to make Nutella or protein cookies. Sauces and purees: Legumes can be used to prepare sauces and purees. For example, you can make pureed chickpeas or lentils and use it as a sauce for appetizers and other dishes. Also, you can prepare unique and creative dishes by combining different legumes and other ingredients. For example, you can make a salad with white beans, cooked chickpeas, fresh greens, and lemon dressing, or make a sandwich with baked beans, salsa, greens, and cheese.