2024-04-13 19:11:00
My healthy plate. Let’s start with a little riddle.
All health professionals and specifically nutrition professionals agree that they should be valued on an ideal plate. Our department has many producers, with an IGP (Protected Geographical Indication) label in Castelnaudary.
And yet their average consumption per French person is 27.45 g per week while the recommendations are 120 g (raw weight).
We are obviously talking about dried vegetables, also called legumes.
In this large family, the best known are: green, black or coral lentils, broad beans, chickpeas, split peas, white beans, red beans, flageolet beans.
Some even have an official sign of quality: green lentils from Berry Label rouge IGP, green flageolets from the Lys valley Label rouge IGP, white beans IGP from Castelnaudary.
Dried vegetables have many advantages: conservation, economical and nutritionally good.
In fact, they guarantee an interesting content of fiber and minerals such as iron, phosphorus, magnesium, potassium. They thus help prevent the appearance of cramps, muscle weakness, stress, nervousness.
Legumes are rich in carbohydrates (considered starchy foods) but also in proteins. They are widely consumed in vegetarian menus.
My little tip for a vegetarian menu: systematically combine a legume with a cereal (dough, rice, semolina, etc.), complete with a portion of vegetables and sprinkle with a squeeze of lemon juice. The vitamin C contained in lemon facilitates the absorption of iron by the body.
Finally, if dried vegetables are not part of your habits, prefer to introduce them into your familiar dishes: ½ glass of split peas in a vegetable soup (butternut, zucchini, peas, etc.), risotto with coral lentils.
A little recipe for vegetarian Bolognese pasta.
Heat a little olive oil, and sweat an onion and a carrot. Add 750 ml of water then 100 g of green lentils and cook for 45 minutes. Leave to simmer. At the end of cooking add 300 ml of tomato coulis, pepper and chopped garlic. Let it be for now. Serve with semi-complete pasta (cooked according to the manufacturer’s instructions)
Whether you are curious, epicurean, locavore, concerned about the planet, vegetarian, there is nothing left for you but to enjoy.
Marion Smith, dietician in Villasavary and Castelnaudary. [email protected] – Facebook: Marion Smith Dietitian-Nutritionist *Source: www.legume-sec.com/les-legumes-secs/
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