2 Easy Recipes with Legumes for Children

Legumes are essential to increase the presence of fiber in children's diets. In this article, we'll share 2 easy recipes with legumes.
2 Easy Recipes with Legumes for Children

Last update: 15 September, 2022

Recipes with legumes are ideal to include in children’s diets. These foods contain many essential nutrients and a generous amount of fiber. This element helps to improve transit and allows the microbiota to maintain a good level of density, which prevents situations of dysbiosis.

Before starting, we must mention that legumes have to appear in the weekly diet at least a couple of times. They’re a source of high-quality complex carbohydrates, capable of meeting energy demands, even in the context of physical activity. Although in some cases they can cause a bit of heavy digestion, there are tricks to make them produce less discomfort, such as cooking them over low heat.

1. Lentils with vegetables

A bowl of lentils with vegetables.
Lentils are an excellent source of fiber, so they’re an ideal dish to include in the diet of your little ones.

Ingredients

  • 12 ounces of lentils
  • 1 onion
  • 1 potato
  • 1 carrot
  • 2 cloves of garlic
  • 2 teaspoons of paprika
  • Salt
  • Extra virgin olive oil

Step-by-step instructions

  1. Place the lentils in a pot with 6 cups of water, salt, and paprika in a pot.
  2. Cook over medium heat for 45 minutes until tender.
  3. Place the peeled potato in a separate saucepan in boiling water for 15 minutes.
  4. Chop the potato and set it aside for later.
  5. Chop the onion and garlic and brown them in a frying pan with extra virgin olive oil.
  6. Add the finely chopped carrot until it’s ready.
  7. Add the potato and mix well.
  8. Add all the vegetables once the lentils are tender.
  9. Stir everything well, add salt, and that’s it!

Why make this recipe?

Lentils are an excellent source of fiber. According to research published in the BMJ, this food helps prevent the development of constipation, often caused by slow transit.

2. Lentil burger

Lentil burgers made with Turkish lentils.
Lentil burgers provide a good source of protein. They can also be prepared with chickpeas and your kids are sure to love them.

Ingredients

  • 8 ounces  of lentils
  • 1/4 cup of wheat flour
  • 1 onion
  • 3 cloves of garlic, chopped
  • 1 grated carrot
  • Salt
  • Chopped parsley
  • Extra virgin olive oil

Step by step

  1. Soak the lentils for 4 hours.
  2. Cook in salted water until tender. Then, drain well and set aside.
  3. Crush the lentils well with a fork to obtain a paste. At the same time, mix the onion with the garlic and the carrot, all finely chopped.
  4. Add the parsley and the flour and blend everything well.
  5. Add this last paste to the bowl where the lentils are and work it until you get a dough that you should let stand for a few minutes.
  6. Form the hamburgers by hand and cook on both sides in extra virgin olive oil. The goal is to get a golden color but avoid burning.
  7. Remove from the pan, serve, and enjoy!

Why make this recipe with legumes?

These burgers can be made with lentils or chickpeas, depending on individual tastes. They’re a good source of protein. They’re of low biological value, but they will help to cover the daily requirements of these nutrients.

As stated in research published in the journal Annals of Nutrition & Metabolism, children need at least 1 gram of protein per kilogram of weight per day.

Prepare recipes with legumes for children

As you’ve seen, it’s very easy to prepare recipes with legumes for children and thus ensure an optimal nutritional intake.

We’re talking about foods that contain proteins, complex carbohydrates, fiber, and a good amount of vitamins and minerals. They should be consumed at least a couple of times a week. Remember that the daily requirements of fiber are stipulated at about 25 grams.

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  • Tabbers MM, Benninga MA. Constipation in children: fibre and probiotics. BMJ Clin Evid. 2015;2015:0303. Published 2015 Mar 10.
  • Richter M, Baerlocher K, Bauer JM, et al. Revised Reference Values for the Intake of Protein. Ann Nutr Metab. 2019;74(3):242-250. doi:10.1159/000499374