Recently, the Spanish Heart Foundation, confirmed that A decrease in legume consumption has been observed....at least in Spain; since 1960 it has fallen by no less than 50%! Dr. Parra of the FEC considers it worrying that they are consumed only one day a week, although in practice, we can observe that There are many people (including adults) who only eat them 2 or 3 times a monthI wonder how they will become part of children's diets in families where there is no concern about maintaining a balanced diet.
The Food and Agriculture Organization of the United Nations (FAO) proclaimed 2016 the International Year of Pulses, with a double objective: raise awareness about the nutritional benefits of these foodsand to promote its cultivation and consumption. And rightly so, because Legumes can improve the health of the population if consumed more frequentlyThey have cardiovascular properties because they help reduce LDL cholesterol levels, and by encouraging their presence in children's diets, We not only accustom children to its flavors, but we also lay the foundations for their future health.
Did you know? Legumes have a very low fat contentAnd they also provide plenty of fiber (between 11 and 25 percent of their content), are antioxidants, rich in good quality protein, and their carbohydrates are slow-absorbing (thus helping to control glucose levels). And I can tell you more about them: they contain micronutrients, Important minerals for child development such as calcium, magnesium, phosphorus, potassium, and ironas well as B vitamins, especially folic acid, which help regulate internal metabolism and the proper functioning of the nervous system.
Legumes are one of the foods that can be introduced into a child's diet from six months of age.When complementary feeding begins, always follow your pediatrician's recommendations. At this age, foods are offered in adapted textures (purees or smooth creams) and in small quantities, observing the baby's tolerance. high nutritional density This makes them a very valuable resource during periods of rapid growth.
Furthermore, various health organizations remind us that The optimal consumption of legumes in the general population is around 3-4 servings per weekIn practice, this means that they could appear on the family menu every other day, combined with cereals, vegetables and, occasionally, animal products.
Legumes: how do you prepare them? How do your children take them?
As if that were not enough, each type of legume has specific properties, which not only enriches your dishes, but also It fulfills the nutritional needs of children.Broad beans, chickpeas, kidney beans, green peas, soybeans, etc… how do you prepare them, how do your children eat them? I think that with summer approaching it's important to promote their consumption, as they are usually associated with those hot, hearty stews we eat when it's cold, but that's not the case: Legumes are much more than just stewsThey are also a base for fresh salads, smooth creams, spreads, veggie burgers or crunchy snacks.
It is very important that babies are introduced to lentils, or other legumes such as chickpeas, peas, or mung beans, from the moment complementary feeding begins. They will discover its flavor from a young age. And they will find it easier to accept them when they are older. At this stage, it is recommended to use more digestible varieties, such as peeled or well-cooked lentils without skins, and combine them with mild vegetables like zucchini, carrots, or pumpkin.
The way legumes are offered changes depending on the age. to adapt to their chewing ability and digestive development:
- From 6 to 12 monthsIn smooth purées or creams, starting with small amounts and milder varieties. They can be used in blended dishes with vegetables and a little olive oil.
- From 1 to 3 years: in coarser textures, very well cooked legumes, mashed with a fork or integrated into soft hamburgers, croquettes or meatballs.
- From 4 yearsThey can eat them whole if they can chew well, in salads, mild stews, hummus spread, or mixed with pasta and rice.
And yes, I know the fact that there are children who grow up and hate legumes on the plate: you should never force a small child to eatThis is because it can lead to an aversion to a particular food, and because it is entirely inappropriate for their development as individuals. It is much better to create a relaxed atmosphere at the table, where they can try things, make mistakes, leave something if they don't like it yet… but always with the message that legumes are a natural part of family meals.
It is very important to be patient and not stop offeringServe them very small portions; and why not try variations? Chickpeas can be prepared in ways other than with spinach, lentils in a hot dish aren't always appealing, and so on. Colorful hummus, smooth soups, warm salads, or veggie burgers are all ways to present the same food with a completely different look.
A versatile and easy-to-prepare food
Which is faster, frying an egg or some nuggets? I'm not saying either is wrong, but moms and dads are old enough to know that There are things that reward us immediately but take their toll over timeIt's a great time for children to learn healthy habits. Plus, with a little organization, Cooking legumes won't take up as much time as you think.For that, we just need to remember the popular wisdom that tells us we can soak them the day before, cook them at night, and store them drained in the refrigerator until you get back from work. See how easy?
Another very practical option for families with little time is to resort to quality canned legumes Canned chickpeas, lentils, or beans are already cooked. Just rinse them under running water, drain them well, and they're ready to use in salads, soups, or quick stews. Keeping one or two cans of chickpeas, lentils, or beans in your pantry will save you from many dinners.
Legumes are also a very versatile food for weekly meal planning. You can cook a good amount in a single day and use them in different preparations: one day stewed lentils, another lentil burgers, the next a warm salad… In this way, your child is exposed to the same food many times but with varied preparations, something key to acceptance.
And we must not forget that, thanks to its composition, Legumes keep you feeling full for longer than other foods high in simple sugars. Its combination of fiber and complex carbohydrates helps maintain stable blood glucose levels, preventing sudden hunger pangs and promoting more sustained energy throughout the day, which is especially beneficial for active school-aged children.
Dishes with legumes: variety is the spice of life
Use your imagination! Who said you need a spoon to eat them? These are just a few simple examples that are usually very popular with children because they remind them of dishes they already know or allow them to eat with their hands.
- Hummus: a smooth and delicious cream made with cooked and mashed chickpeasOil, a little lemon juice, and salt. You can buy it ready-made in supermarkets and grocery stores, but you can also make it at home; just look for a good recipe. Then spread it on bread or corn tortillas—it's delicious! If you want to make it even more appealing to kids, you can make colorful hummus by adding cooked beets, roasted squash, avocado, or spinach.
- Combination dish with white rice, boiled lentils, pieces of hard-boiled egg and grated tomatoSeason with salt, oil, and dried parsley, and that's it! It's a very complete dish because Mixing legumes with cereals produces an excellent quality protein, ideal for children who eat little meat or follow diets with fewer animal products.
- Yellow Lentil or Red Bean Salad (By the way, did you know there are many varieties of beans?) Boiled and served in a bowl with raw vegetables (such as cucumber, tomato, grated carrot, and broccoli florets). You can add fresh cheese, sweetcorn, or avocado slices to make it even more appealing.
- Burgers or croquettes, mmmmm, how delicious! They are usually made with cooked lentils: once drained, the legume is mashed and mixed with an ingredient that gives it consistency. (For example, boiled potato or rice flour), you can also add a little olive oil and seasoning. The burgers are shaped, as are the croquettes, but they can also be breaded before being placed on a baking tray and baked at 170°C until golden brown. You can also make red bean meatballs or chickpea burgers, thus varying the flavor.
- A handful of legumes in a bowl of noodles—doesn't that sound delicious? Adding a few spoonfuls of lentils or chickpeas to soups and smooth creams is a very simple way to Increase the amount of protein and fiber without changing the flavor too much.
Other ways to get them to accept legumes
The home kitchen is a place to share, experiment and learn. Let the little ones accompany you to shop, prepare dishes and serve themInvolving children makes them appreciate the food they're going to eat more. Having them choose which legumes to use, help wash them, mix the ingredients, or shape the burgers greatly increases the chances that they'll then be willing to try them.
A useful trick is to present the recipes with fun namesMagic lentils, superhero chickpeas, energy burgers… This game works really well with young children and associates food with something positive. Presentation also helps: legume skewers with vegetables, bean tacos, hummus wraps, or plates shaped like smiley faces using beans, chickpeas, and lentils to draw eyes, a mouth, or hair.
When there is a lot of resistance, they can be used softer or partially camouflaged shapes Without completely hiding the food: vegetable purees thickened with lentils, tomato sauces with mashed beans to accompany pasta or homemade pizza, or velvety white bean creams served with croutons. In this way, the child gets used to the flavor even if they don't yet see the whole legume.
It is also a good idea to take advantage of snack or light meal times to introduce small amounts in the form of healthy snacksCrispy baked chickpeas, hummus dips with carrot and cucumber sticks, toast with bean spread, or small baked falafel-like balls are all much more nutritious alternatives to processed cookies or potato chips.
I'd like to remind you of the importance of legumes in a child's diet, whether or not this is the international year dedicated to this very complete food. It's always a good time to review our family nutritionDon't you think so? Reducing the prominence of ultra-processed foods and increasing the presence of simple foods like lentils, chickpeas, or beans is a decision that impacts the present and future health of your children.
Images - USDAgov, User: Justinc, rusvaplauke.
Legumes, with their low cost, long shelf life, and enormous nutritional value, are a very powerful tool in your kitchen: They help you take care of your children's health, teach them good habits, and instill in them a taste for simple, homemade dishes.With patience, creativity and perseverance, it's just a matter of time before lentils, chickpeas and beans become regular and welcome guests at your table.