How can I make legumes easier to digest?

Three key rules:

1. Let them soak in cold water overnight, drain the water they were soaked in, and rinse the beans several times.

2. Cook the beans well. While they are cooking, squeeze in some lemon juice for some aciditiy.

3. Finally, remember to chew veeeeeeeery carefully and to add spices (cumin, fennel, ginger…), which will aid in digestion and reduce chances of bloating :).

How does your approach contribute to sustainable development?

We have a two-pronged approach that tackles two challenges of sustainable development.

> Firstly, developing a high-quality food source. Legumes have well-known nutritional benefits, and are particularly valued for their fiber and quality plant protein content. When they are paired with grains (like in our recipes!), the body is able to easily absorb that plant protein. Legumes and grains are allies in maintaining a balanced diet.

> Secondly, developing a sustainable agricultural system in France by growing and processing legumes. Growing legumes is beneficial for the fields and the environment! They require very little water and no additional nitrogen-based fertilizers. In fact, they capture nitrogen from the air and return it to the soil. So planting legumes in a field actually reduces overall nitrogen consumption and, in doing so, reduces greenhouse gas emissions.

What are some sources of plant protein?

There are three sources of plant protein:
> Legumes: peas, beans, lentils, etc., are naturally rich in nutrients like iron and fiber.

> Grains (quinoa, corn, bulgur, rice, etc.) are also a good alternative to meat. Rich in carbohydrates and proteins, they contain many minerals. It is important to know that combining grains + beans provides all the amino acids your body needs.

> Oilseeds: almonds, nuts, sesame seeds, etc.

Why eat beans?

Beans have many health benefits and are a positive addition to any diet:

> They are naturally high in plant-based proteins. When paired with grains, they provide as much protein as meat.

> They are high in fiber. A fiber-rich diet favors digestion and allows the body to better regulate its blood glucose levels.

> They are rich in vitamins and minerals. Beans are positively teeming with iron, magnesium, potassium, and vitamin B, all of which are essential for balance within the body.

> They are low on the glycemic index, so your body digests them more slowly and they help keep you feeling full.

Which legumes contain the most protein?

Apart from soy, the most protein-rich legumes in descending order are (/100 g): lentils (25.8 g), split peas (24.55 g), red beans (22.5 g), chickpeas (20.5 g), and flageolet beans (19.1 g).

Which legumes contain the most fiber?

Apart from soy, the most fiber-rich legumes in descending order are (/100 g): split peas (25.5 g), flageolet beans (23.4 g), lentils (17.1 g), red beans (15.2 g), and chickpeas (13.3 g).