How to cook and in which recipes to use lentils, chickpeas, beans and peas

Although its consumption is not only typical for winter, when the cold sets in, the legumes go out into the field. Even in soupsstews, stews or as a warm side dish. They are also part of dips and are used processed, like flour, in baked goods.

Legumes are the fruits of plants called legumes that are harvested inside a pod containing a seed (or row of seeds) and eaten dry. The most popular are lentils, chickpeas, beans and peas.

Depending on their subsequent preparation, they are usually soaked for a few hours, to shorten the cooking time and allow the grain to soften slowly. This step improves digestibility and, if the soaking is done with an acidic medium (such as lemon or vinegar), the absorption of nutrients.




Legumes are a basic food in the diet. Photo: Shutterstock.

for soakingput in a large bowl (as they will grow a lot) and cover with water. If the rest is short, it can be taken at room temperature, otherwise it can be taken cold, and after 24 hours it is recommended to change the water.

Why is it important to include legumes in the diet?

Legumes are an excellent option to include in the menu because they provide a high level of healthy nutrition and are very economicaland compared to the satiety they provide. They are also easy to store and store.

Almost the entire population consumes few pulses.  Photo Shutterstock.


Almost the entire population consumes few pulses. Photo Shutterstock.

They contribute to the body fiber, protein, carbohydrates and B vitamins, as well as iron, copper, magnesium, manganese, zinc and phosphorus. In other words, what the organization needs for the proper functioning of the organization.

Legumes are natural low in fat and being plant food, They do not contain cholesterol either. This food is very versatile, as it adapts to many different diets, and is the basis of vegan and vegetarian diets due to its high iron and vegetable protein content.

Cooking legumes: lentils, chickpeas, beans and peas

Not all legumes require the same cooking time.


Not all legumes require the same cooking time.

Doubts about cooking legumes are very common. from his new book Deconstruction of the Palate, editor Grijalboin which he focuses on plant-based recipes, the chef and the influencer Vicky Murphy (@tubetabel), who is classified as a big consumer of this type of food, explains that not all legumes require the same cooking time.

Even the same variety can vary according to the recipe. Cooking lentils for a stew is not the same as for a salad. A little secretadd a teaspoon of baking soda to the cooking water as it helps soften the legumes. It is ideal to do this if they are processed later, because it gives a creamier texture. For better understanding, Murphy divides them into segments:

There are different types of beans.


There are different types of beans.

puppet (red, black, ribbon, regina, white, lima bean, adukis, etc.): lots of water or homemade vegetable soup. After you break the boil, reduce the heat, add salt and spices of your choice, then cover the pot, leaving a hole for the steam to escape. This can last between 50 and 90 minutes.

“If it’s been more than two hours and they’re still hard, they’re old and won’t soften,” says the chef. To check if they are ready, squeeze 5 beans between your fingers, and check that the entire batch is cooked evenly. They should release easily and feel creamy inside.

Lentils are one of the most popular legumes in these latitudes.  Photo: Shutterstock.


Lentils are one of the most popular legumes in these latitudes. Photo: Shutterstock.

National lens or lens: put in a pot with cold water that covers about 3 or 4 centimeters. Carry high heat, when it starts to boil, reduce the heat and cook half covered.

After 10 minutes of boiling don’t stir too much to avoid disarming. These can last from 20 to 50 minutes, depending on the type and quality of the product used, the preferred point, the taste and the use. If there is too much liquid left, strain it.

Turkish lentils are easy to cook and do not need to be soaked.


Turkish lentils are easy to cook and do not need to be soaked.

turkish lentil: if using for a salad, heat a lot of water, when it boils, add the lentils, reduce the heat and Cook for 5 to 10 minutes. Filter immediately. If you cook them for a longer time, they will be neutralized until they become a puree.

Chickpeas are one of the plant foods rich in amino acids.  Photo Shutterstock


Chickpeas are one of the plant foods rich in amino acids. Photo Shutterstock

Chickpeas and whole peasInstructions for use: Pour 2 or 3 inches of water over the legumes in a container. Bring to a boil, reduce the heat, add salt, add the selected spices and partially cover the pot.the. This can take between 60 and 100 minutes. Like beans, if they’re still hard after two hours of cooking, they’re old and won’t soften.

To make sure they are done, squeeze at least 5 vegetables between your fingers to check that the entire batch is cooked evenly. They should release easily and feel creamy inside.

Deconstructing the Palate, a plant-based cookbook that addresses the importance of legumes.  Photo: Grijalbo


Deconstructing the Palate, a plant-based cookbook that addresses the importance of legumes. Photo: Grijalbo

half a peaPreparation: Pour the peas in a pot with 3 or 4 inches of water. Bring to a boil, reduce the heat, add salt and spices to taste and partially cover the pot. This can take between 60 and 80 minutes. these peas they do not keep their shape, they fall apart.

You already know how to handle legumes before cooking and what they need to cook perfectly. After that, we leave a lot recipes for cooking all kinds of vegetables.

12 recipes for cooking with legumes

Split Pea Soup, from Grijalbo Editorial Deconstructing the Palate.


Split Pea Soup, from Grijalbo Editorial Deconstructing the Palate.

Split pea soup recipe

Lentil and mint salad.  This recipe is part of Grijalbo Editorial's Deconstructing the Palate.


Lentil and mint salad. This recipe is part of Grijalbo Editorial’s Deconstructing the Palate.

Lentil mint salad recipe

Kaftas, Lebanese meatballs.


Kaftas, Lebanese meatballs.

Kaftas recipe

Marinated beans.  Photo: Leo Vaca.


Pickled beans. Photo: Leo Vaca.

Recipe for pickled beans

Lentil stew, delicious and nutritious.


Lentil stew, delicious and nutritious.

Lentil stew recipe

Chickpea salad and roasted pumpkin.  Photo: @pariscrepas


Chickpea salad and roasted pumpkin. Photo: @pariscrepas

Roasted butternut squash chickpea salad recipe

Bean and lentil stew.  Photo: Hernán G. Rojas


Bean and lentil stew. Photo: Hernán G. Rojas

Bean and lentil stew recipe

Bean and carrot salad.  Photo: Rojas.


Bean and carrot salad. Photo: Rojas.

Beetroot and bean salad recipe

Pea and mint soup.


Pea and mint soup.

Pea and mint soup recipe

Spinach and chickpeas.  Photo: Hernán G. Rojas b


Spinach and chickpeas. Photo: Hernán G. Rojas b

Spinach recipe with tandoori chickpeas

Pumpkin Stuffed with Lentils by Marcela Lovegrove (Instagram)


Pumpkin Stuffed with Lentils by Marcela Lovegrove (Instagram)

Lentil-stuffed pumpkin recipe

Chickpea seeds, from the book Deconstructing the Palate by Grijalbo.


Chickpea seeds, from the book Deconstructing the Palate by Grijalbo.

Chickpea seed recipe

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