When we hear about legumes, we associate their consumption with a caloric dish for winter days. But what many do not know is that the variety of preparations that can be made with them is infinite and that they can also refresh us and help us enjoy summer days.
world pulse day
Perhaps you did not know it because it is a fairly recent date, but since 2019 the FAO established February 10 as the International Day of Pulses, to recognize the importance of legumes (beans, lentils, chickpeas and peas among others) as a global food. All this after 2016 was the «International Year of Pulses».
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“At Alto Campo, we want to show that the alternatives offered by natural foods are endless. This is the case of legumes, which in addition to being nutritious and tasty, can be consumed at all times of the year if we know how to make the most of them”, he says. Victor Hugo Vinegarexecutive director of High Field.
This is why Alto Campo recommends us some practical and delicious menus, to give our dishes more variety, eating rich and healthy:
Marinated beans with lemon: salad, side dish or topping?
For this preparation, you need to cook 400 grams of alubia beans until they are soft and let them cool. Next, mix ⅓ cup of olive oil, zest from the peel of half a lemon and its juice, ½ diced red onion, 1 clove of garlic, ½ teaspoon of salt and pepper to taste. Once combined, you can add 3 tablespoons of chopped parsley and 1 tablespoon of fresh oregano, and let it rest for at least 30 minutes in the refrigerator.
This preparation is excellent to mix with salads or to serve on toast and will not disappoint any palate. In addition, it can be combined with other salads such as lettuce, tomato or cucumbers.
Pasta with pea pesto: a dish that is eaten hot or cold
In a food processor, mix 1½ cup basil, ½ cup parsley, 1 cup pre-cooked peas, 4 cloves of garlic, ¼ cup walnuts, juice of one lemon, ¼ cup Parmesan cheese, ¼ cup cup of olive oil, a pinch of salt and pepper to taste. Combine all the ingredients until you have a smooth and creamy paste. If the mixture is very solid, you can add a little water or olive oil.
Once the pesto is finished, prepare the pasta of your choice and, once cooked, combine these two elements. In addition, dried tomatoes can be added to give it an even more summery touch and enjoy this dish hot or cold.
Black bean dip: if you haven’t tried it before, this is your moment
Black beans are the protagonists of much of Latin American cuisine and here you will find a different way of preparing them.
To make this recipe, you must cook 400 grams of black beans and let them cool. Then, finely chop 2 green onions, ½ red onion, ½ bell pepper, ½ tablespoon of garlic, 1 avocado, 1 tomato and a bunch of cilantro. Mix all these ingredients and add 200 grams of cooked corn, the juice of a medium lemon and two tablespoons of olive oil. If everything has been combined in a bowl, then the dip is ready. It can be accompanied with tortilla chips or «nachos», with crackers or also, eat it as a salad.
Hummus: the best of the Middle East in your home
Hummus is a recipe that has become popular in Chile in recent years, but has been made in other cultures since its discovery in the 18th century.
For this preparation, you need to add 1 cup of previously cooked chickpeas, 2 teaspoons of tahini, the juice of half a lemon, salt and pepper to taste, ½ clove of garlic and a splash of olive oil. With all the ingredients in a food processor, they should be blended until the texture of a paste is achieved. Once ready, you can sprinkle a little colored chili, and use bread or crackers to spread them on the hummus.
To give it a different touch, you can mix it with the ingredient that you like the most. Some examples are: basil, pepper, avocado, squash, beetroot, dehydrated tomato, spinach and even artichokes.
Lentil nuggets: fried are tastier, but baked are healthier
In a food processor, combine 1½ cups of previously cooked lentils, 1 carrot, ½ cup of cooked corn, ½ cup of peas, 1 cup of grated Parmesan cheese, 1 teaspoon of oregano, 1 teaspoon of salt, pepper to taste and 1 garlic clove. The dough should be slightly harder in texture than mashed potatoes. Then, take a tablespoon and form balls with your hands. They can be placed on a tray and baked for 20 minutes at 200ºC, or fried with a splash of oil until golden brown.