Legumes are often associated with ingredients from elsewhere, such as green lentils from Puy in France or the famous chickpeas from the Middle East. However, Switzerland also has its treasures in terms of legumes. Many local or regional varieties deserve to be rediscovered for their unique taste, nutritional value, and contribution to environmental balance. In this article, we will explore these lesser-known Swiss legumes, explain why it is important to support local producers, and offer tips for cooking them deliciously in a vegetarian diet.

What is a legume?

The term “legume” includes a wide range of plants from the Fabaceae family (sometimes called Papilionaceae). Among them are lentils, peas, beans, fava beans, and chickpeas. These plants are known for their ability to fix nitrogen in the soil through symbiotic relationships with bacteria. In other words, they naturally enrich the soil, making them a valuable agronomic asset.

Legumes play a central role in vegetarian diets as they are rich in proteins, fibers, vitamins, and minerals. They are an excellent substitute for animal proteins while offering a varied gastronomic range. For Switzerland, where climate and terrain can vary significantly from one region to another, certain legumes are more suited to specific areas. Let’s now discover some lesser-known but equally delicious and useful varieties.

Lesser-Known Swiss Legumes

1. Swiss Lentils from Valais

Lentil cultivation in Switzerland is not new, but it remains little publicized. In some sunny areas of Valais, passionate farmers have revived the lentil, which adapts well to sloping terrain and dry conditions. These lentils, often smaller than Puy green lentils, offer a mild and slightly nutty flavor.

• Characteristics:
  • Color ranging from brown to light green
  • Firm texture after cooking
  • Subtle aroma, ideal for salads
• Cooking Tips:
  • Soak them for a few hours to speed up cooking
  • Do not boil them too long to retain their nutrients

2. Alemannic Dry Peas

German-speaking Switzerland is renowned for its cereal fields, but did you know that high-quality dry peas are also grown there? Whether yellow peas, green peas, or other less common varieties, these Alemannic peas have a lot to offer.

• Characteristics:
  • Rich in proteins and fibers
  • Often used in traditional soup (Erbsensuppe)
  • A slight earthy taste, perfect for rustic dishes
• Cooking Tips:
  • Soak the dry peas the night before
  • After an initial boil, discard the soaking water to reduce the risk of bloating

3. Saint-Gall Beans

In the Saint-Gall region, various types of beans can be found, some well-known, others more confidential. Saint-Gall beans come in several varieties. They are generally fleshy, with a fairly thin skin, which makes them easier to digest and reassures those who fear the “heavy” side of legumes.

• Characteristics:
  • Local varieties with medium-sized grains
  • Melting texture, fairly mild taste
  • Variable colors (off-white, speckled, etc.)
• Cooking Tips:
  • Soak for 12 hours
  • Cook them over low heat with aromatic herbs (thyme, bay leaf) to enhance their flavor

4. Ticino Chickpeas

Ticino, a sunnier region of Switzerland, is conducive to the cultivation of Mediterranean vegetables like tomatoes and peppers. Local chickpeas can also be found there, with a taste sometimes reminiscent of those from neighboring Piedmont.

• Characteristics:
  • Small calibers but rich in flavor
  • Deep beige color
  • Ideal for hummus and stews
• Cooking Tips:
  • Favor long and gentle cooking
  • Skim regularly during cooking to remove bitterness

5. Bernese Fava Beans

The canton of Bern, with its high plains and valleys, also hosts several farms that grow fava beans. Rich in nutrients, they are a more local and often cheaper alternative to some imported legumes.

• Characteristics:
  • Large seeds with a thick seed coat
  • Low glycemic index
  • Mild flavor, pairing well with many spices
• Cooking Tips:
  • Peel the thin membrane after cooking for a smoother result
  • Avoid overcooking to preserve texture

Why Consume Local Legumes?

1. Support for Small Producers

By choosing Swiss legumes, you directly support local agriculture. Swiss farmers often have to deal with high production costs and price competition from competitive international markets. Local legumes, sometimes grown in small quantities, help preserve biodiversity and maintain traditional know-how.

2. Positive Ecological Impact

Legumes improve soil fertility as they capture atmospheric nitrogen. This reduces dependence on chemical fertilizers and thus preserves water quality and agricultural biodiversity. Moreover, opting for local products limits the carbon footprint associated with transporting goods imported from distant countries.

3. High Nutritional Value

Legumes are excellent sources of plant proteins, essential in a vegetarian or flexitarian diet. They also contain soluble and insoluble fibers, promoting good intestinal transit while helping to stabilize blood sugar levels. They are rich in many vitamins (B1, B9) and essential minerals (iron, magnesium, phosphorus).

4. Rediscovery of Culinary Heritage

Switzerland has a culinary heritage that goes beyond cheese and dried meat. Legumes are an integral part of many traditional recipes that have been passed down through generations. Being interested in these local varieties contributes to preserving a sometimes neglected culinary memory.

The Secrets of Good Cooking

Whether you are a seasoned legume enthusiast or just discovering them, cooking is a crucial step. In Switzerland, water is often hard, which can extend cooking time. A few tips:

1. Soak overnight: For most legumes (peas, beans, chickpeas, fava beans), an 8 to 12-hour soak is recommended. This reduces cooking time and makes them more digestible.
2. Discard soaking water: It contains complex sugars that often cause bloating. Be sure to rinse well before cooking.
3. Add salt at the end of cooking: Salt added too early can harden the skin of some legumes. It is often advised to salt at the end of cooking to preserve the grain’s tenderness.
4. Use aromatics: Adding bay leaf, thyme, or rosemary can subtly enhance the flavor.
5. Opt for gentle cooking: Simmer over medium or low heat so that the texture remains pleasant and nutrients are preserved.

Legumes and Creativity in Cooking

Salads and Starters

Valais lentils, with their slightly nutty aroma, pair perfectly with a dressing made from rapeseed oil and a bit of mild mustard. Add some crunchy vegetables (carrots, celery, radishes) and sunflower seeds, and you have a complete and nourishing salad.

Soups and Veloutés

Alemannic peas are the ideal base for rustic soups. For a lighter version, you can blend cooked peas with a handful of spinach and a bit of coconut milk, creating a creamy and comforting soup.

Spicy Curries and Stews

Ticino chickpeas shine in dishes inspired by Mediterranean or Indian cuisine. Combine them with tomatoes, garlic, onion, and smoked paprika. You can also try a green curry version with coconut milk, spinach, and chili for a colorful and delicious result.

Vegetarian Patties and Balls

Bernese fava beans are well-suited for making vegetarian patties or balls. After full cooking, mash them with a bit of breadcrumbs, an egg (or a vegan substitute), minced onions, spices (cumin, paprika), and fresh herbs. Form balls, brown them in a pan, then serve with a yogurt or tahini sauce.

Stews and Stoemp

Saint-Gall beans fit perfectly into a vegetarian stew with seasonal vegetables. You can also prepare them in the style of a Belgian stoemp: mash potatoes with carrots or parsnips, incorporate the cooked beans, then add a dash of fresh cream or a plant-based equivalent.

Legumes in a Balanced Vegetarian Diet

For vegetarians, legumes are essential to meet protein needs. They contain all the essential amino acids, although it is sometimes advisable to combine them with cereals for an ideal protein profile (e.g., brown rice with beans). Here are some tips for integrating them harmoniously:

• Vary the sources: Alternate peas, lentils, beans, chickpeas, and fava beans to benefit from a wide spectrum of nutrients.
• Combine with cereals: A dish combining legumes and cereals (rice, quinoa, buckwheat, oats) allows for better nutritional balance.
• Add colorful vegetables: Leafy vegetables (kale, spinach) and root vegetables (carrots, beets) perfectly complement the intake of vitamins and minerals.
• Don’t forget the good fats: Legumes are low in lipids, so feel free to pair them with vegetable oils (rapeseed, olive) rich in essential fatty acids.

Legumes and the Swiss Economy: A Future Challenge

Switzerland’s climate varies greatly from one canton to another, offering particular conditions to each region. Small producers who have adapted to their environment often cultivate their own varieties of legumes. However, legume consumption remains quite limited compared to neighboring countries.

Developing a local legume sector is an opportunity for Swiss agriculture. It is not only about diversifying production but also about participating in a movement towards increased food self-sufficiency. Here are some ways to support and encourage this sector:

1. Public awareness: Consumers are not always aware that local legumes exist. Promotion campaigns and initiatives in farmers’ markets would be welcome.
2. Cooperation among producers: Pooling resources and exchanging seeds help preserve genetic diversity.
3. Institutional support: Quality labels and financial aid from the Confederation or cantons can encourage farmers to grow more legumes.
4. Partnerships with restaurants: Integrating Swiss legumes into gastronomy draws attention to these products and encourages consumers to seek them out.

Some Ideas to Go Further

Participate in Cooking Workshops

Many associations and cooking schools offer themed workshops. You can discover how to cook local legumes, learn techniques to prepare tasty vegetarian dishes, and meet other enthusiasts.

Visit Farms

Nothing beats visiting in person to understand the producer’s work. Some farms organize open days where you can watch the harvest or even get hands-on sorting freshly picked legumes.

Exchange Family Recipes

Whether it’s your grandparents or your neighbors, everyone may have an ancestral or personal recipe to share. Legumes often feature in family culinary traditions, especially in rural cantons where they were part of daily meals.

Try Small-Scale Cultivation

If you have a garden or even a balcony, you might try growing some climbing beans or snow peas. It’s a fun way to appreciate the plant’s growth cycle and understand the challenges of gardening. Even on a small scale, the satisfaction of harvesting your own legumes is immense.

The Challenges of Popularizing Swiss Legumes

Despite their nutritional and ecological benefits, legumes do not yet occupy a prominent place in contemporary Swiss culinary culture. The omnipresence of imported products and dietary habits focused on meat and dairy products are obstacles. Moreover, most consumers associate beans and lentils with heavy or winter dishes, sometimes considered unappealing.
Yet, with a little creativity, legumes lend themselves perfectly to light recipes (summer lentil salad, reinvented hummus) or festive ones (chickpea patties, fragrant stews). Swiss legumes can thus become a gastronomic asset and an ecological argument.

Conclusion

The lesser-known Swiss legumes, such as Valais lentils, Alemannic dry peas, Saint-Gall beans, Ticino chickpeas, and Bernese fava beans, deserve to be rediscovered and celebrated. They are rich in proteins, fibers, and have an ideal nutritional profile for people adopting a vegetarian diet or simply concerned about their health. Moreover, their local production supports the rural economy and helps preserve the environment through nitrogen fixation and reduced carbon footprint related to transport.

By cooking these legumes, you participate in a broader movement to revalue typically Swiss products. Do not hesitate to experiment with new recipes and encourage your loved ones to do the same. You will be surprised by the diversity of tastes and textures they can bring to your daily dishes. So, embark on this culinary adventure and rediscover the richness of Switzerland’s local legumes. Enjoy your meal!