How to prepare a legume spread

As with other legume dishes, it is necessary to start with the spreads by soaking the legume in water for several hours. This can be avoided by using legumes from a can, but this is not possible for all species. However, there are also types of legumes, such as red lentils or sprouted legumes, which do not require a long soaking and therefore their preparation is significantly shorter. So if you are in a hurry, red lentil spread is the right choice.

After soaking, it is necessary to cook the legumes until soft. After that, it's up to you whether you choose a spread with a coarser texture or blend the whole dish until smooth.

The fastest way is to prepare a spread made from canned legumes. You just need to tip them into a bowl with/without the marinade and add flavor, or mix or mash with a fork. This is how you can create, for example, hummus - a popular chickpea spread or bean spread.

You can also use fresh peas for the spread. A spread made from green peas and yellow peas will give you the vitamins and minerals you need, and it also looks great.

A special case is the use of tofu . From a nutritional point of view, this soy milk delicacy is also classified as a legume and, especially in its silk variant, it is directly created for the preparation of tofu spread .

Legume spreads can be flavored in a variety of ways. Even die-hard carnivores will be delighted by the spicy lentil spread, and if you use Provençal herbs, you can create a delicious French spread from beans or peas, for example.

Legume spread=ideal snack for children

Legume spread can also be a nutritious snack for children at school or on a trip. Legumes will provide the necessary amount of energy for small diners, for example a simple chickpea spread for children or a red lentil spread with cottage cheese and paprika is worth trying.

Health benefits of legumes

Legumes are among the superfoods and therefore we should consume them at least twice a week. If you are worried about bloating, then regularity will help you - with regular consumption of legumes, the body will get used to it and the bloating will ease or even disappear completely.

Legumes have a high proportion of vegetable protein and are therefore popular especially among vegetarians and vegans. However, since these are incomplete proteins, it is necessary to include soy in the diet, which is the only legume that contains complete protein.

What other benefits can the consumption of legumes have on the human organism:

  • they support proper digestion thanks to their high fiber content
  • acts preventively against civilization diseases
  • they have a high content of antioxidants
  • has an anti-inflammatory effect
  • they help prevent cancer and atherosclerosis
  • they help reduce the level of harmful cholesterol in the blood