Legumes are often considered the cornerstone of vegetarian and vegan diets. However, when we think of these protein-rich plants, we often mention lentils or chickpeas, forgetting that there are many lesser-known varieties. Switzerland, France, Belgium… each region of Europe is full of legumes whose popularity has sometimes remained confined to traditional uses or even forgotten over time. In this article, we will explore these lesser-known local legumes, learn more about their nutritional qualities, agronomic characteristics, and discover how to incorporate them into your daily life.

What is a legume?

Legumes are distinguished from other plants by their ability to fix nitrogen from the air thanks to the nodules on their roots. Botanically, they belong to the Fabaceae family. Among the most well-known are peas, beans, lentils, fava beans, and chickpeas. This family also includes rarer varieties such as yellow split peas, beluga lentils, black soybeans, or lupin beans.

Legumes are recognized for their high content of proteins, fibers, and essential minerals such as iron, zinc, or magnesium. They are also appreciated for their complete nutritional profile, making them a food of choice for vegetarians, vegans, or anyone wishing to adopt a balanced and environmentally friendly diet.

The importance of local legumes

Preserving agricultural heritage

Over the centuries, each region has developed local varieties of legumes adapted to climatic conditions and the tastes of the population. In certain regions, these varieties were of considerable importance in regional culture and diet. However, with the industrialization and globalization of agriculture, more productive and standardized varieties have often supplanted local species.

Rediscovering and cultivating these lesser-known legumes is essential for preserving agricultural biodiversity and local agricultural know-how. Ancient species are often better adapted to their environment, require fewer resources, and enrich the soil while providing producers with additional income.

A benefit for soil health

The cultivation of legumes is particularly environmentally friendly. Due to their ability to fix atmospheric nitrogen, they reduce the use of chemical fertilizers and contribute to soil health. Their cultivation in rotation with other plants helps maintain good fertility and limit pests.

A benefit for human health

Nutritionally, legumes are true nutrient powerhouses. They provide:

• High-quality proteins
• Dietary fibers that promote good digestion
• Minerals such as iron, zinc, magnesium, and potassium
• Essential B vitamins for various body functions

For those following a vegetarian or vegan diet, legumes are a dietary staple. They allow for a favorable replacement of animal proteins while offering a variety of tastes and textures.

Some lesser-known local legumes

When we talk about legumes, we immediately think of green lentils, white chickpeas, or classic white beans. However, many traditional varieties stand out for their appearance, taste, and preparation methods.

Borlotti bean (also known as cranberry bean)

This red and white mottled bean is highly appreciated in certain regions of Europe, particularly in Italy and Italian-speaking Switzerland. Its nutty taste and relatively creamy texture make it a choice ingredient for soups, stews, and simmered dishes. Borlotti is often grown in association with corn, an ancient practice that promotes complementarity in the fields.

Sweet lupin

Lupin is sometimes associated with the ornamental flower, but some varieties of lupin, called “sweet,” are intended for human consumption. More common in some Mediterranean countries, sweet lupin is beginning to find a place in Swiss and French farms. It is particularly rich in proteins and offers a great alternative to other legumes. It can be consumed as whole seeds after soaking and cooking or transformed into flour for various bakery uses.

Pink or coral lentil from Auvergne

While coral lentils are mainly associated with South Asia, France and Switzerland have varieties of pink lentils whose cultivation dates back centuries. They are smaller and more delicate than green lentils and cook quite quickly. Their slightly sweet taste and softer texture make them perfect for velvety soups, purees, or dahl. As they break down quickly, they are also used to thicken sauces or soups.

Grass pea

This legume seems to have disappeared from many regions, but it is still found in some French or Swiss terroirs (notably under the name “grass pea” or “gesse”). Its seeds are square, hence its name. The grass pea was once highly valued for its robustness and ability to grow in poor soils. Today, it is making a comeback thanks to passionate farmers seeking to rehabilitate it. Its taste slightly resembles fava beans and it is excellent in rustic soups.

Tarbais bean

Originating from the southwest of France, the Tarbais bean has a strong culinary tradition (it is often used in cassoulet). However, it is little known in other French-speaking regions, although it can be found at some producers. This white bean is typical for its elongated grain, particularly thin skin, and delicate flavor. It is perfect for simmering long dishes over low heat.

Beluga lentil

The beluga lentil gets its name from its color and size, reminiscent of beluga caviar. Already more known than some other examples, it remains underused. Very rich in proteins and fibers, it has a firm texture and a slight nutty taste. It is delicious in salads, especially combined with steamed vegetables, fresh herbs, and a drizzle of olive oil. Thanks to the good hold of its grains, it is also suitable for sophisticated vegetarian patties.

The nutritional qualities of legumes

Legumes represent a source of high-quality plant proteins. They are rich in essential amino acids. For complete protein needs in an exclusively plant-based diet, it is advisable to combine them with cereals such as rice, wheat, quinoa, or spelt. This ensures an optimal amino acid profile.

The fibers they contain are very beneficial for digestion and blood sugar regulation. They also contribute to the feeling of satiety, helping to control appetite. Legumes are recognized for their low glycemic index, which can help people looking to control their carbohydrate intake or limit blood sugar spikes.

Summary table of nutritional benefits (per 100 g of cooked legumes)

• Proteins: approximately 7 to 9 g
• Fibers: 4 to 7 g
• Iron: 1.5 to 3 mg
• Zinc: approximately 1 mg
• Vitamins: B1, B6, folates

Moreover, their richness in potassium and low sodium content make them excellent allies for blood pressure balance.

Preparation and cooking tips

Soaking

Most legumes, except for some lentils like coral lentils, need to be soaked before cooking. This step shortens cooking time and improves the digestibility of the grains. Generally, soaking overnight (about 8 to 12 hours) is sufficient. Green or beluga lentils require less soaking time (between 2 and 4 hours), or not at all depending on preferences.

Cooking

Cooking time varies depending on the legumes, their freshness, and variety. It usually ranges from 20 to 45 minutes after soaking. To ensure proper cooking:

1. Discard the soaking water.
2. Place the legumes in a saucepan with three times their volume of water.
3. Bring to a boil, then reduce the heat and let simmer gently.
4. Taste regularly to check the consistency and stop cooking when the grain is tender.

It is advisable to salt at the end of cooking. Salt tends to harden the skin of legumes when added too early. Some also recommend adding a kombu seaweed to the cooking water, reputed to facilitate digestion.

Tips to improve digestibility

• Add carminative spices and herbs (promoting the reduction of intestinal gas) such as fennel, cumin, coriander, or ginger.
• Rinse the legumes thoroughly at the end of cooking.
• Start with small quantities before consuming regularly, so the body gradually adapts.

Incorporating local legumes into your diet

Simple recipe ideas

1. Beluga lentil and crunchy vegetable salad
   Mix cooked and cooled lentils with grated carrots, radishes, a sliced red onion, and a few parsley leaves. Season with cider vinegar and olive oil.

2. Grass pea soup
   Simmer grass peas with carrots, leeks, and Provence herbs. Blend to obtain a velvety texture. Add a drizzle of plant-based cream and a bit of pepper.

3. Borlotti bean stew
   Sauté an onion, add crushed tomatoes, a bit of mild chili, vegetable broth, and pre-cooked Borlotti beans. Let simmer over low heat for the flavors to meld.

4. Lupin patties
   Blend cooked lupin seeds with garlic, parsley, and a hint of chickpea flour. Form patties and brown them in a pan with a drizzle of olive oil. Serve with a green salad.

5. Pink lentil dahl
   Sauté spices (cumin, coriander, turmeric) in a bit of oil. Add rinsed pink lentils, water or vegetable broth, and let simmer until a smooth puree is obtained. Serve with basmati rice and steamed vegetables.

Varying sauces and condiments

Legumes have a relatively neutral flavor, making them very versatile. To enhance them, feel free to play with a multitude of sauces and condiments:

• Tahini sauce (sesame paste) with lemon juice
• Mustard and shallot vinaigrette
• Spicy rustic tomato sauce
• Basil or arugula pesto
• Peanut butter (in small quantities, ideal in exotic dishes)
• Onion confit for a sweet-savory touch

Substitutes in baking

You can also introduce legumes into your desserts. Red bean brownies or chickpea flour cookies are becoming increasingly popular, especially to add proteins, fibers, and incomparable softness. Blended and sweetened chickpeas (aquafaba) allow for creating chocolate mousse or egg-free meringues.

Where to find lesser-known local legumes?

To find these forgotten varieties, several options are available:

• Local markets: talk to producers and inquire about their varieties, origin, and cultivation methods.
• Specialty stores and bulk grocery stores: they often have a wider selection, including ancient legumes or small producers.
• Community buying groups: some associations bring together farmers from different regions, allowing for ordering rare products at reasonable prices.
• Online sales: although it sometimes involves additional transport, it can be useful if you are looking for a very specific variety that is not locally available.

The positive environmental impact

In addition to their nutritional interest, legumes play a crucial eco-responsible role. They do not require as much fertilizer as other crops because they fix atmospheric nitrogen and improve soil fertility. This characteristic leads to:

1. A reduction in the carbon footprint of agricultural operations.
2. The possibility of limiting the use of pesticides and chemical fertilizers.
3. Maintaining biodiversity through crop rotation and the resilience of some ancient varieties.

In a world where meat consumption is still high, promoting alternative sources of plant-based proteins, such as legumes, also helps reduce the environmental impact of our eating habits. This allows for greater respect for natural resources, preserving soils, and protecting wildlife and flora in the long term.

Tips for successfully transitioning to more legumes

If you want to reduce your meat consumption and incorporate more legumes into your meals, here are some recommendations:

1. Go gradually: start by replacing one or two meals a week, then increase over time.
2. Try different recipes: have fun exploring new flavors, like a yellow split pea curry or chickpea-based veggie burgers.
3. Focus on spices: a simple bouquet garni, a few pinches of smoked paprika, or a curry blend can completely transform a legume dish.
4. Get organized: cooking large quantities in advance and freezing portions helps save time during the week. Legumes lend themselves well to batch cooking preparation.
5. Ensure complementarity: for optimal protein intake, don’t forget to combine your legumes with other plant sources such as cereals, nuts, or seeds (sesame, sunflower, chia…).

Focus on production in Switzerland

In Switzerland, legumes remain a relatively small agricultural segment but are growing rapidly. Organic farms or those in transition are particularly interested in their agronomic qualities. Some provinces are focusing on reviving ancient varieties, motivated by consumer demand and the desire to favor short supply chains. Local initiatives are also multiplying: cooperatives, community gardens, and awareness programs to promote plant proteins.

The Swiss climate is conducive to certain legumes like lentils, peas, or some bean varieties. The challenge, however, is to find the varieties best suited to each canton. Associations of farmers and amateur gardeners are forming to exchange seeds and advice, contributing to reviving a sometimes lost diversity.

Looking to the future: innovating while preserving

The rediscovery of local legumes is a driver of innovation in the agri-food industry. New product lines based on chickpea flour, lentils, or beans are emerging: pasta, biscuits, pancakes, etc. These initiatives encourage broader consumption by making the use of legumes more playful and accessible.

At the same time, producers are seeking to raise awareness among restaurateurs and top chefs. Thanks to their culinary potential, legumes are increasingly present in gourmet dishes where they can express all their subtleties. Combining tradition and modernity becomes possible when the valorization of ancient varieties is at the heart of creation. Thus, experimental farms are working on improving the quality of these seeds, favoring genetic diversity and robustness against diseases, rather than ever-increasing uniformity.

Conclusion

Diving into the world of lesser-known local legumes is about discovering new flavors and reconnecting with an agricultural heritage sometimes forgotten. These seeds, both nourishing and environmentally friendly, deserve their place on our plates. Whether you are already a fan of a vegetarian diet or simply want to vary your meals, exploring these hidden treasures is both a gustatory and eco-responsible adventure.

Take the time to search at your market or with small producers, experiment with new recipes, and enjoy the extraordinary culinary richness offered by ancient legumes. Between Borlotti beans, sweet lupin, grass pea, pink lentils, and other wonders, there is something to delight everyone. By supporting this type of local production, you also encourage sustainable agriculture, contribute to the preservation of rare varieties, and participate in reducing the carbon footprint of our diet. So go ahead and restore the nobility of forgotten legumes. Enjoy your meal!