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Legumes are an important source of vegetable proteins, essential in vegan and vegetarian diets.
These are our favorite brands so that in addition to being rich in nutrients, they are delicious in taste. Legumes are nutritionally known for their high content of protein, fiber and complex carbohydrates, and together with soybeans, they are the main source of protein in a veggie diet, where no animal products are consumed.
In addition, they are the basis of many healthy and balanced recipes of the Mediterranean diet as well as of the Asian and African dishes that are so fashionable.
The downside is usually the time needed for their preparation, since it requires soaking them for 12 hours and cooking them for 1-2 hours.
So a quick and very simple solution is to have at hand in our pantry canned vegetables, as varied as possible, but always of good quality, so that they also bring flavor to the dish.
Let’s get to know the most common legumes in a vegan or vegetarian diet:
Chickpeas
The chickpea is the king of legumes, and one of the most used in vegetarian diets for its versatility, texture and nutritional value, since it is, together with soybeans, the only one that offers complete proteins . Spain is one of the countries where they are most consumed, so we can find many varieties from different geographical areas, and even with denomination of origin.
The most common is the Castilian chickpea, yellowish and of medium or large size, where the one from Fuentesaúco de Zamora stands out; the milky white chickpea, thicker, lake and wrinkled; or the pedrosillano chickpea, small and almost round, much softer.
The Mediterranean offers a great variety of recipes with chickpeas as the main ingredient as a side dish such as stews, soups and salads, and also recipes brought from Africa such as hummus or vegetable cous-cous, or from Asia, such as chana masala.
Like lentils, chickpeas can be combined with all kinds of greens, vegetables, cereals or nuts to make a complete dish for a veggie diet.
Canned chickpeas are a great ally in the kitchen, they save us time and allow us to use the product directly from the jar.
At Casa Ballester we have a selection of gourmet canned chickpea preserves from brands such as CAMPOREL or LA CATEDRAL DE NAVARRA.
Beans
The main value of beans is their high fiber content, up to 20%, and minerals such as calcium, potassium, magnesium, zinc and iron.
In the store we can find different types of canned beans: white, red or black.
In Spain, the most appreciated are white beans, some of them with DO, as they are part of well-known traditional recipes such as fabada, potxas or judiones.
Canned beans can be used cold, in salads, gazpachos or salmorejos, and in cooked dishes, such as stews or casseroles.
In vegetarian diets, beans should be supplemented with other ingredients to complete their nutritional value.
At Casa Ballester we have a selection of high quality canned beans, made exclusively with water and salt, from the CAMPOREL and LA CATEDRAL DEL MAR brands.
Lentils
This vegetable protein stands out for its high fiber content, although less than beans.
Red lentils are the most digestive, although the most common in our recipes is the pardina lentil.
Any of these varieties can be used in raw and cooked dishes.
If they are consumed dry, it is essential to soak them beforehand, thus eliminating part of the antinutrients they contain.
For raw and cold dishes, they are cooked and left to cool, using them in salads, meatballs, creams or tartar.
They combine perfectly with vegetables and greens, and also with cereals such as rice or quinoa, which complete the nutrients of a dish.
Canned lentils are made with water and salt, and are vacuum-packed.
Nutritionists recommend not to throw away the broth left in the package, as it concentrates part of the nutrients.
In Casa Ballester we have a selection of high range of canned lentils from brands such as CAMPOREL.
Peas
Often mistaken as a vegetable, peas are a source of vegetable protein.
They have a low content of carbohydrates and a high content of vitamin C and beta-carotene, iron, phosphorus and potassium.
This product is consumed both frozen and canned, since the fresh consumption season lasts only a short time.
Canned peas can be combined with other products such as cereals, vegetables or greens, as well as with other legumes, nuts, etc.
In Casa Ballester we have a selection of canned peas elaborated with fresh product of great quality like those of CAMPOREL or LA CATEDRAL DE NAVARRA.
Beans
Another of the legumes available as a source of protein are beans.
These stand out for their fiber and folic acid content, and slow-release complex carbohydrates.
Broad beans are usually used in scrambled eggs, omelets, stews or rice dishes.
Baby broad beans, much more tender and fresh, can be consumed both fresh and in salads.
Canned broad beans or broad beans are a very useful resource in our pantry.
In Casa Ballester we offer a gourmet selection of canned beans made with fresh quality product such as CAMPOREL or LA CATEDRAL DE NAVARRA.
How many legumes should I consume in a vegan or vegetarian diet?
In vegan and vegetarian diets, legumes are the natural substitute for animal protein, also providing carbohydrates, soluble fiber, calcium, phosphorus, potassium, magnesium, iron and vitamins A and B complex. However, of the 8 essential amino acids, legumes lack 2 of them, cysteine and methionine.
Only soybeans provide them.
In addition to the legumes described above, which are the most frequently used in vegan and vegetarian diets, it is advisable to use others such as soybeans (sprouts, tofu, tofu, etc.).
soybeans (sprouts, tofu or fermented),
peanuts, lupins, azukis, beans, cashews, etc. in order to have a supply of nutrients as varied as possible and to ensure a balanced nutrition.
According to the WHO, an adult should consume 0.59 g of protein of high biological value per kilogram of body weight per day, or in vegetarian or vegan diets, between 0.9-1.2 g per kilogram of body weight for a healthy diet.
This translates into a 60 kg. person should consume between 54-66 g.
of protein per day, not legumes.
Therefore, to calculate the amount of legumes to consume, I show you the following table with information on protein and other nutrients provided by each type of legume so you can make your calculations of daily consumption, which as I said will depend on the type of legume and your body weight.
Nutritional values /100g.
| Energy (Kcal) | Protein (g) | Carbohydrates (g) | Fats (g) | Sugars (g) | Fiber (g) | |
| Chickpea | 329 | 22,1 | 57,8 | 5,0 | 13,1 | 4,2 |
| Bean | 286 | 20,8 | 58,8 | 1,4 | 5,6 | 4,2 |
| Lentil | 314 | 25,0 | 56,4 | 0,8 | 6,1 | 4,4 |
| Pea | 317 | 21,5 | 56 | 2,3 | 6 | 17 |
| Haba | 331 | 23 | 59 | 2 | 9 | 19 |
| Soybeans | 422 | 35 | 30 | 18 | 4 | 5 |
Mineral salts and vitamins /100g.
| Calcium (mg) | Iron (mg) | Magnesium (mg) | Thiamine (mg) | Riboflavin B2 (mg) | Niacin B3 (mg) | Vitamin A | Folic Acid (mcg) | |
| Chickpea | 41 | 4,8 | 60 | 0,4 | 0,15 | 4,3 | 32 | 180 |
| Bean | 35 | 6,6 | 90 | 0,5 | 0,15 | 5,9 | Tr | – |
| Lentil | 25 | 5,5 | 76 | 0,5 | 0,2 | 5,6 | 10 | 35 |
| Pea | 72 | 5,3 | 123 | 0,7 | 0,2 | 5,2 | 42 | 33 |
| Haba | 115 | 8,5 | 140 | 0,5 | 0,24 | 4,9 | 42 | – |
| Soybeans | 280 | 8 | 240 | 0,85 | 0,4 | Potassium: 1,700 mg Phosphorus: 580mg | ||
Visit our online store to buy canned Hedgehog Roe or visit us at the Casa Ballester stall in the Veronicas Market, floor 0, and tell us which brands you like best!
