Getting to know the most widely consumed legumes in Iranian cooking
Introduction
Legumes are an integral part of Iranian cooking; from all kinds of dishes to traditional and modern dishes. In addition to good taste, this food group is rich in protein, fiber, vitamins and minerals and plays an important role in the health of the Iranian family. In this article, we will learn about the most widely consumed legumes in Iranian cooking, their characteristics, nutritional value and uses.
1. Pinto beans
Features
Pinto beans are one of the most popular and widely consumed legumes in Iran. Their cream-colored seeds with pink spots make them easy to recognize.
Nutritional value
* Rich in plant protein
* Rich source of potassium, iron and fiber
* Suitable for controlling blood pressure
Uses in Iranian cooking
* Chickpea stew
* Various soups (Ash Reshet, Ash Shelleh Qalmkar)
* Chickpea stuffing
* Noni dishes for breakfast or dinner
2. Red beans
Features
Red beans are one of the foundations of traditional Iranian cuisine due to their attractive color and pleasant taste.
Nutritional value
* Suitable for controlling blood sugar
* Rich in antioxidants
* Boosts the immune system
Uses
* Red bean stuffing
* Qorme-sabzi stew
* Bean dish
* Use in some salads and soups
3. Chickpeas
Features
Chickpeas are one of the oldest legumes used in Iranian cooking. Their mild taste and ability to be combined with spices have led to their many uses.
Nutritional value
* Excellent source of protein
* Rich in B vitamins
* Helps in better digestion
Uses
* Broth and daikon
* Various soups
* Preparing falafel
* Chickpea water (in some regions)
* Preparing various chickpea powders and flours
4. Lentils
Features
Lentils are among the legumes that cook very quickly and have a lot of energy. This feature has made them one of the constant choices of Iranian families.
Nutritional value
* Excellent source of iron
* Blood sugar level controller
* Suitable for vegetarian and weight loss diets
Uses
* Lentils
* Lentil soup
* Lentil soup
5. Lentils
Features
Lentils are from the chickpea family, which are prepared by processing and crushing the seeds. Their soft texture and mild flavor have made them used in many Iranian dishes.
Nutritional value
* Rich in vitamin B1
* Helps increase energy
* High protein
Uses
* Gheeme stew
* Tabrizi meatballs
* Some soups
* Lentils in local cuisine
6. Mung beans
Features
Mung beans are one of the most digestible legumes and cause less bloating than other legumes. For this reason, they are widely used in light and diet meals.
Nutritional value
* Rich in magnesium
* Suitable for reducing inflammation
* Contains digestible protein
Uses
* Mung beans
* Mung beans soup
* Combined use with rice or grains
7. Fajla (green beans or dried fajla)
Features
Fajla is consumed fresh and dried in Iran. Its special and aromatic taste makes foods pleasant.
Nutritional Value
* Excellent source of fiber
* Muscle booster
* Suitable for lowering cholesterol
Uses
* Fava beans with meat
* Fava beans Ghatagh (northern food)
* Dried fava bean meal
* Use in stews and soups
Summary
Beans are an important part of Iranian food culture, and each has its own benefits and uses. Familiarity with the characteristics of these foods allows us to make better choices for preparing food and at the same time follow a healthier diet.
The proper use of beans in cooking, in addition to increasing the quality of food, multiplies its nutritional value. This has led companies such as Kian Karaman Aria to play an important role in the health of the Iranian table by importing and supplying high-quality beans.