{"id":3911,"date":"2020-05-21T20:54:00","date_gmt":"2020-05-21T20:54:00","guid":{"rendered":"https:\/\/thelovefood.pt\/?p=3911"},"modified":"2020-05-23T09:30:52","modified_gmt":"2020-05-23T09:30:52","slug":"como-cozer-leguminosas","status":"publish","type":"post","link":"https:\/\/thelovefood.pt\/en\/2020\/05\/21\/como-cozer-leguminosas\/","title":{"rendered":"Tudo o que precisa de saber sobre leguminosas: Demolhar, Cozer, Descartar a \u00c1gua, Nutri\u00e7\u00e3o e  Sustentabilidade!"},"content":{"rendered":"<p>Este \u00e9 um dos posts mais lidos deste site, escrito em 2010. J\u00e1 estava na altura de lhe tirar o p\u00f3! As leguminosas t\u00eam superpoderes. Ponha-as no seu prato!<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Tudo o que precisa de saber sobre leguminosas: Demolhar, Cozer, Sabor, Nutri\u00e7\u00e3o e  Sustentabilidade!\" width=\"840\" height=\"473\" data-src=\"https:\/\/www.youtube.com\/embed\/eGmLdiZA9Z0?feature=oembed&#038;width=840&#038;height=1000&#038;discover=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"0\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>As leguminosas s\u00e3o fontes riqu\u00edssimas de prote\u00edna, fibra,  minerais e vitaminas. Para quem quer comer de forma mais saud\u00e1vel e para quem quer substituir a carne ou o peixe, as leguminosas afiguram-se como a melhor solu\u00e7\u00e3o!<\/p>\n\n\n\n<p>Existem imensos tipos diferentes de leguminosas: feij\u00e3o (branco, vermelho, Catarino, Azuki, preto, etc.), gr\u00e3o-de-bico, lentilhas (verdes, castanhas, coral), ervilhas, favas, etc. Praticamente todas se preparam da mesma maneira, se bem que as ervilhas e as favas costumamos comer frescas e congeladas mais do que secas, e, nesse caso, n\u00e3o precisam de ser demolhadas.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1160\" height=\"870\" data-src=\"https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-1160x870.jpg\" alt=\"\" class=\"wp-image-3919 lazyload\" data-srcset=\"https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-1160x870.jpg 1160w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-600x450.jpg 600w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-800x600.jpg 800w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-320x240.jpg 320w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-1536x1152.jpg 1536w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-scaled.jpg 2048w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-300x225.jpg 300w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-560x420.jpg 560w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-1920x1440.jpg 1920w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-3072x2304.jpg 3072w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-640x480.jpg 640w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-1120x840.jpg 1120w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-1600x1200.jpg 1600w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-2320x1740.jpg 2320w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-3840x2880.jpg 3840w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-1200x900.jpg 1200w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-1280x960.jpg 1280w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-2240x1680.jpg 2240w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-3200x2400.jpg 3200w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-scaled-uai-900x675.jpg 900w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2615-scaled-uai-720x540.jpg 720w\" data-sizes=\"(max-width: 1160px) 100vw, 1160px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1160px; --smush-placeholder-aspect-ratio: 1160\/870;\" \/><\/figure>\n\n\n\n<p>Para as secas precisa de:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>demolhar durante uma noite ou 8 horas em muita \u00e1gua<\/li><li>lavar em \u00e1gua corrente e coza. N\u00e3o, n\u00e3o precisa de panela de press\u00e3o<\/li><li>coza com o dobro ou triplo da \u00e1gua<\/li><li>demoram cerca de 1h30 a 2h a ficarem tenras (sendo que as lentilhas demoram cerca de 15 mn), mas pode demorar mais<\/li><li>n\u00e3o precisa de panela de press\u00e3o<\/li><li>retire a espuma branca que se cria enquanto cozem<\/li><li>n\u00e3o adicione sal para n\u00e3o atrasar a cozedura. Mas pode adicionar temperos como louro e alho. Adicione o sal no final da cozedura.<\/li><li>deixe arrefecer<\/li><li>descarte a \u00e1gua da cozedura ou use-a para aromatizar sopas e estufados. A do gr\u00e3o serve para fazer aquafaba, por isso poder\u00e1 reserva-la para isso. A do feij\u00e3o \u00e9 muito arom\u00e1tica e rica, portanto n\u00e3o a deite fora.<\/li><li>congele nas por\u00e7\u00f5es que deseja comer, porque descongelar um bloco gigante de feij\u00e3o demora bastante a descongelar, mais vale ser em por\u00e7\u00f5es mais pequenas<\/li><\/ul>\n\n\n\n<p><strong>Porqu\u00ea demolhar? <\/strong>As leguminosas s\u00e3o sementes, logo est\u00e3o adormecidas &#8211; se estivessem &#8220;acordadas&#8221; iriam germinar ou apodrecer. O adormecimento \u00e9 um mecanismo de protec\u00e7\u00e3o. Quando damos \u00e1gua e calor \u00e0s sementes o que acontece? Germinam! Certo! As leguminosas n\u00e3o ir\u00e3o germinar mas ir\u00e3o soltar o seu poder nutricional adormecido para dentro do seu corpo!<\/p>\n\n\n\n<p>Demolhar elimina anti-nutrientes, ou seja, compostos que podem bloquear a boa absor\u00e7\u00e3o de nutrientes pelo nosso corpo. Faz tamb\u00e9m com que as leguminosas sejam mais facilmente diger\u00edveis, logo iremos dar (ou n\u00e3o dar) puns.<\/p>\n\n\n\n<p>Para al\u00e9m de que demolhar ir\u00e1 diminuir o tempo da cozedura.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1160\" height=\"870\" data-src=\"https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-1160x870.jpg\" alt=\"\" class=\"wp-image-3920 lazyload\" data-srcset=\"https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-1160x870.jpg 1160w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-600x450.jpg 600w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-800x600.jpg 800w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-320x240.jpg 320w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-1536x1152.jpg 1536w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-scaled.jpg 2048w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-300x225.jpg 300w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-560x420.jpg 560w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-1920x1440.jpg 1920w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-3072x2304.jpg 3072w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-640x480.jpg 640w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-1120x840.jpg 1120w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-1600x1200.jpg 1600w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-2320x1740.jpg 2320w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-3840x2880.jpg 3840w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-1200x900.jpg 1200w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-1280x960.jpg 1280w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-2240x1680.jpg 2240w, https:\/\/thelovefood.pt\/wp-content\/uploads\/2020\/03\/IMG_2614-3200x2400.jpg 3200w\" data-sizes=\"(max-width: 1160px) 100vw, 1160px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1160px; --smush-placeholder-aspect-ratio: 1160\/870;\" \/><\/figure>\n\n\n\n<p>As leguminosas s\u00e3o mais baratas do que a prote\u00edna animal, mais sustent\u00e1veis no cultivo porque requerem menos \u00e1gua, menos superf\u00edcie ar\u00e1vel e menos qu\u00edmicos.<\/p>\n\n\n\n<p>Portanto, <strong>ponham feij\u00f5es no vosso prato!<\/strong><\/p>\n\n\n\n<p>No meu livro encontram um guia bastante extenso para cozer leguminosas, se quiserem uma explica\u00e7\u00e3o e tempos de cozedura e demolha mais exaustivos.<\/p>\n\n\n\n<p>NOTA: h\u00e1 quem coza as leguminosas com alga kombu para que sejam mais diger\u00edveis, mas honestamente, em mim, n\u00e3o sinto qualquer diferen\u00e7a entre usar e n\u00e3o usar. \u00c9 uma quest\u00e3o de experimentar. Louro e gengibre s\u00e3o tamb\u00e9m uma op\u00e7\u00e3o de sabor que tornam as leguminosas mais f\u00e1ceis de digerir. Se tiver problemas em digerir leguminosas em geral \u00e9 porque 1. ou n\u00e3o demolha e coze como \u00e9 suposto; 2. o seu corpo n\u00e3o est\u00e1 habituado e precisa de comer com mais frequ\u00eancia.<\/p>\n\n\n\n<p>Por fim, as leguminosas s\u00e3o maravilhosas, coma todos os dias!<\/p>","protected":false},"excerpt":{"rendered":"<p>Este \u00e9 um dos posts mais lidos deste site, escrito em 2010. J\u00e1 estava na altura de lhe tirar o [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3919,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1,3],"tags":[349,86,251,250,344,347],"class_list":["post-3911","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sem-categoria","category-conselhos-praticos-2","tag-sustentabilidade","tag-leguminosas","tag-grao","tag-feijao","tag-demolhar-leguminoas","tag-como-cozer-lentilhas"],"_links":{"self":[{"href":"https:\/\/thelovefood.pt\/en\/wp-json\/wp\/v2\/posts\/3911","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thelovefood.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thelovefood.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thelovefood.pt\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thelovefood.pt\/en\/wp-json\/wp\/v2\/comments?post=3911"}],"version-history":[{"count":6,"href":"https:\/\/thelovefood.pt\/en\/wp-json\/wp\/v2\/posts\/3911\/revisions"}],"predecessor-version":[{"id":4073,"href":"https:\/\/thelovefood.pt\/en\/wp-json\/wp\/v2\/posts\/3911\/revisions\/4073"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thelovefood.pt\/en\/wp-json\/wp\/v2\/media\/3919"}],"wp:attachment":[{"href":"https:\/\/thelovefood.pt\/en\/wp-json\/wp\/v2\/media?parent=3911"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thelovefood.pt\/en\/wp-json\/wp\/v2\/categories?post=3911"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thelovefood.pt\/en\/wp-json\/wp\/v2\/tags?post=3911"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}