Legume Recipes For Kids
It’s not always easy to get children to eat pulses. One idea for doing this is to prepare fun and colorful dishes, allow children to participate in their preparation and invite them to go shopping and let them choose the legume of the week. But what are the legume recipes for children like?
Legumes are a primary source of carbohydrates and have a high protein value, very similar to meat. In addition, they also contain fiber, B-complex vitamins and abundant minerals such as iron, calcium and phosphorus. Among the best known legumes are: beans, lentils, peas, soybeans and chickpeas.
There are many ideas for children to eat pulses. For example, they can be ‘camouflaged’ in the child’s favorite dish, whatever it is.
Another option is to vary the texture of the legume. Think, to mention one method, of making them as a breaded and fried dough or else in the form of potato chips.
3 legume recipes for children
1. Lentil burger
Ingredients
- 250 g of lentils
- 50 g of whole wheat flour
- 1 onion
- 3 cloves of garlic
- salt
- 1 sprig of parsley
- Olive oil
Preparation mode
- First, let the lentils soak for five hours. To skip this step, you can buy lentils at the market that don’t need to be soaked.
- Cook the lentils in salted water until they are tender. Then drain and place them in a container.
- Grind the lentils for a few minutes until you get a smooth paste.
- In a bowl, combine the grated onion, chopped garlic, salt, chopped parsley and flour.
- Add the lentil paste and set aside.
- Shape the hamburgers.
- Finally, fry in preheated oil until golden.
- To accompany the hamburger, we can serve it with fries or with lettuce and tomato.
- The result is an energetic dish, full of nutrients.
2. Pea, potatoes and ham omelet
Ingredients
- 6 eggs
- 100 g of chopped ham
- 200 g of fresh or frozen peas
- 1 big potato
- a small finely chopped onion
- 1 sprig of parsley
- Oil
- chili
Preparation mode
- In a skillet, fry the diced potatoes until golden. Leave on absorbent paper and set aside.
- Then, saute the chopped onion in oil. When it starts to become transparent, add the peas.
- Saute the peas for a few minutes until they are soft.
- Add the diced potatoes and parsley, correct the salt and add a pinch of pepper.
- Add the chopped ham and stir to integrate the flavors.
- In a bowl, beat eggs and add all other ingredients.
- Fix the salt.
- Finally, in a skillet, heat a little oil and then spread the omelet until golden on both sides.
- Serve with fresh salad.
3. Delicious soy croquettes
Ingredients
- 250 g of textured soy
- 2 cups of soy milk
- 125 g of wholemeal flour
- 2 leeks
- 1 small onion
- ½ red pepper
- 1 carrot
- Nutmeg
- salt
- Oil
Preparation mode
- First, hydrate the soybeans for an hour in plenty of water.
- Grate the leeks, onion, peppers and carrots and sauté in oil until tender.
- Then add soy to vegetables and let stand for a few minutes.
- Return the mixture to the heat and add the milk, nutmeg and salt.
- Stir well to mix the flavors and set aside the dough until it cools.
- Finally, shape the croquettes, pass them through the egg and breadcrumbs and fry.
4. Carrot, apple and soy muffins
Ingredients
- 1 ½ cup of butter
- 1 teaspoon of nutmeg
- 2 teaspoons of powdered cinnamon
- 1 tablespoon of lemon zest
- 1/3 cup soy flour
- 1 ½ cup of flour
- 1 ½ cup sugar
- 3 eggs
- 4 apples
- 1 teaspoon of vanilla
- ½ cup of nuts
- ½ cup of chopped carrots
- 1 teaspoon of baking soda
Preparation mode
- First, preheat the oven to 200°C.
- In a bowl, sift together the soy flour, cinnamon and baking soda. This step is intended to remove any lump or hardened texture.
- In another bowl, combine eggs, sugar and butter. The ideal is to beat with a fuê until it forms a whitish cream.
- Then, join the two mixtures and mix everything very well. Add vanilla, lemon zest, walnuts, apples and carrots.
- Finally, fill the muffin pans and bake for 25 minutes.
- We’ll know the ideal cooking point by spearing one of the muffins with a wooden toothpick. The toothpick should come out clean and dry.
With these legume recipes for kids, we’re going to ensure that kids get a large portion of the nutrients their growing body requires. Remember that the best thing to do is to add the new ingredients little by little and without forcing it, as this would only generate the opposite effect.
