Used for warm winter soups or light and flavorful summer recipes, legumes are rich in nutrients and among the protagonists of traditional Italian cuisine. They represent a true heritage of the Mediterranean diet — and beyond! —, present in our daily diet since ancient times and known by the name "meat of the poor." Let's discover what legumes are, their incredible benefits, and how to cook them optimally so as not to lose their precious nutritional properties.

Legumes: what they are and their benefits

The cultivation of legumes has always been rooted in the Mediterranean basin. They are plant-based foods, and in nature, they appear as seeds enclosed in a pod. They notoriously belong to the order of Fabales, so they are neither cereals nor berries or other vegetables. Legume plants have the ability to easily adapt to every type of habitat — hence their diffusion in every part of the world, even in the most extreme regions — and they are a valuable source of vegetable proteins and mineral salts. Not only that, the seeds we eat are tasty and contain few calories and a lot of water, while their proven versatility in the kitchen makes them a valid alternative to meat. 

Among the most common legumes in Europe are beans — including borlotti, cannellini, zolfini, black-eyed peas, Mexican, and runner beans — chickpeas, peas, lupins, fava beans, lentils, soybean sprouts, grass peas, and peanuts. There are also other varieties more common in North Eastern countries such as cowpeas, azuki beans, and edamame. As already mentioned, legumes are rich in proteins, mineral salts, fiber, and vitamins, such as iron, potassium, magnesium, phosphorus, and vitamin B1. Furthermore, they provide an important energy supply and are a good source of folic acid. Being gluten-free, they are suitable for those with intolerances and celiacs, and they abound in complex carbohydrates with slow digestion which — together with the notable quantity of fiber present — help maintain a sense of satiety after the meal. For correct nutritional intake in the daily diet, leading nutritionists advise combining them with cereals, as these two types of food complement each other. And they are, in fact, a valid complete meal in everyday nutrition.

How to cook legumes

To be consumed in the best way, the cooking of legumes is fundamental: heat treatment gives the seeds digestibility and destroys some anti-nutritional components. Likewise, cooking them also means losing part of their heat-sensitive vitamin content. This is why once selected, washed, and soaked, they should be cooked lightly and for a prolonged time, preferably in cold water which is then brought to a constant temperature of about 80 degrees.

Ariete, in its extensive catalog of small kitchen appliances, nonetheless offers a valid and healthier alternative for cooking legumes. This alternative is represented by the multi-function rice cooker belonging to the Vintage line, made of retro lines and an unmistakable shabby chic style. The electric rice cooker and Slow Cooker features 5 different cooking modes: rice, sauté, steam, keep warm, and slow cooker. There is also a removable ceramic bowl that can be placed in the oven at 180 degrees for browning and finishing the cooking. The gentle and long cooking can last up to 5 hours and allows us to maintain a controlled temperature, ideal for longer preparations. All this is done healthily and without the addition of fats, and, precisely thanks to the steam, maintaining the nutritional properties of the foods and all their flavor virtually unaltered.

Legume recipes: Ariete's tips

Legumes are essential ingredients in the kitchen, allowing us to experiment with different recipes to bring unique flavors to the table. During the winter season, they allow us to create substantial and flavorful dishes, such as soups, minestrone, or velvety creams. In summer, however, they can be used for fresh salads or to enrich cold pasta with taste and energy. Or for couscous, which becomes even tastier and more refined with legumes. Their potential in preparing more tempting dishes should also not be underestimated, such as completely vegetable meatballs and burgers, ideal as an appetizer or for a lighter main course, but also for getting our children to eat legumes. In short, with legumes, it is possible to prepare an entire menu, now even more easily thanks to the steam rice cooker by Ariete.