Thanks to their great nutritional qualities, free of fat and high in fibre, legumes are the ideal food for those looking to eat in a healthy, balanced and rich way. Because they are a source of complex carbohydrates, vitamin B and minerals such as calcium, manganese, magnesium, potassium and iron, nutritionists recommend consuming this vegetable protein at least three times a week. This fact, however, probably caused legumes to be branded as boring. An unfair label, by the way, considering that its versatility also stands out among its attributes. Stews, salads, soups, dips and fermented foods such as tempeh are some of the exquisite preparations that can be brought to the table in infinite ways. And why not, accompanied by a good glass of wine. These are five pairings of wines and legumes that you should not miss.

 

• Sautéed baby broad beans with ham

This classic of Spanish cuisine can be served as a starter or as a side to a rich white fish. Based on broad beans (very nutritious given their high content of vitamins A, E and C, minerals and antioxidants), it is a very simple dish, quick to make and with exquisite results. It is a sauté that only has four ingredients: tender broad beans, Iberic ham, garlic and olive oil. With a powerful sweet and bitter flavour given by the broad beans, plus the umami of the ham, this dish is really addictive. Although in Spain it is usually served with a glass of Tempranillo, this preparation also works with a refreshing and dry rosé such as Marques de Casa Concha Rosé Cinsault.

 

• Chickpeas with scallops

This Mediterranean dish that mixes ingredients from the sea and the land, is mainly made up of chickpeas. One of the few legumes that contain complete protein, that is, they provide all the essential amino acids. It is a stew made with onion, grated tomato, garlic, white wine, seasonings such as paprika and cooked chickpeas, served with grilled scallops on top. With a creamy texture and a counterpoint of earthy and marine flavours, this dish becomes very harmonious when enjoyed with a fresh mineral white wine with volume in the mouth such as Amelia Chardonnay. Don’t stop trying it.

 

• Cannellini Bean Soup

Very popular in Italy although originally from America, these white beans with a creamy texture stand out for their delicate and nutty flavour. Source of fibre, folate, iron and magnesium, they are especially tasty in soups and stews. Like this preparation published in “The Family Meal“, the recipe cookbook of the staff meals that were served at the disappeared restaurant El Bulli. Is a soup based on onion, garlic, crushed tomato, cannellini beans, flavoured with thyme, rosemary and laurel, which is accompanied by picada (the Catalan version of pesto, made with herbs and hazelnuts) and, in addition, contains clams. If you go for the option without clams, a fruity and velvety red wine like Casillero del Diablo Merlot is a great complement to the tomato base. While, if you opt for the version with clams, a light body, herbaceous wine with the influence of the sea is Terrunyo Sauvignon Blanc.

 

• Black bean burger

The secret to making a good veggie burger is for the grain to be well-drained and ideally dry, and mixed with a good base of flavour, plus breadcrumbs, egg and ketchup. This way the hamburger will not be mushy but with texture. Rich in antioxidants and protein, black beans are perfect for replacing the meat between two buns along with your favourite ingredients. Given the earthy flavour of this bean, it is best to make a pairing by contrast where a fresh fruity red wine balances this mixture. You can do it with a glass of Terrunyo Cabernet Sauvignon, whose red fruit aromas, silky tannins, balance on the palate and subtle earthy notes are all this burger needs.

 

• Lentil, sweet potato and feta salad

To get away from the classic lentil stew, this cold salad is one of the playful options offered by this legume famous for its great contribution of iron as well as potassium, zinc, folic acid and other nutrients. Simply cook them in salted water until they are tender and do not fall apart, and then mix them with oven-roasted sweet potato, arugula leaves, a little chopped red onion, crumbles of feta cheese and dressings to taste. This dish of earthy flavours that is refreshed with the other elements, needs a wine with soft tannins to not overwhelm the bitterness and a great acidity to balance the salt of the cheese, such as  Rosé Concha y Toro or Marques de Casa Concha Limited Edition Chardonnay.