Chickpeas
Chickpeas are high in soluble fiber. This type of fiber increases the volume in your stomach, making you feel full and reducing your appetite, which is beneficial for weight loss.
Dish: Hummus – a creamy sauce made from mashed chickpeas and mixed with natural spices.
Ingredients: 1 clove of garlic, 240 g cooked chickpeas, 100 ml water, 60 ml lemon juice, 30 g sesame butter, olive oil and salt (to taste).
Directions: Soak chickpeas in water for 1 day; then puree with garlic, lemon juice, sesame butter, olive oil, and salt. If the mixture is too thick, gradually add more water until it reaches the desired consistency. Pour the mixture into a glass jar with a lid and store in the refrigerator. You can serve this dish with celery or bread.
Soybeans
Soybeans provide a lot of protein, essential fatty acids, vitamins, minerals, fiber and omega-3 fatty acids, which are good for weight loss and fat loss.
Food: Soybean Sandwich
Ingredients: 200 g soaked soybeans, 1 egg, 1 chopped onion, 1 chopped chili, 1 chopped garlic clove, 1 boiled and mashed potato, 10 g chopped parsley, 75 g breadcrumbs, salt (to taste).
Directions: Mix all ingredients together except breadcrumbs. Shape into meatballs and cover with breadcrumbs. Fry in hot oil and sandwich in bread, served with lettuce, onions, and tomatoes.
Broad beans
Broad beans are rich in vitamins B1 and C, folic acid, carbohydrates, manganese, protein, minerals (potassium, iron, copper, phosphorus, magnesium) and fiber. In particular, this bean contains almost no fat.
Dish: Broad bean soup
Ingredients: 252 g broad beans, 2 large tomatoes, 1 chopped onion, 1 minced garlic clove, 32 g olive oil, 86 g chopped nopal cactus, boiled and drained, salt, white pepper and coriander (to taste).
Directions: Soak the fava beans overnight. Cook the fava beans in a slow cooker until tender. Next, saute the onion, garlic, and tomatoes over low heat for 15 minutes, then add the chopped nopal cactus. Finally, add the tomato mixture to the fava beans in the broth. Season with salt and pepper and cook for a few more minutes before serving.
