Packed with nutrients - from the ground on up

If you eat legumes, you're doing it right: "Superfood" may be an overused term, but beans, peas, and lentils can do more than meets the eye.

Legumes are a perfect example of how humans depend on healthy soils—and how soils depend on us. When we grow legumes, we’re doing something good for the soil: through symbiosis with nitrogen-fixing bacteria, their roots absorb nitrogen from the atmosphere and enrich the soil, making it more fertile. Legumes are also an excellent food source: their seeds, such as beans, peas, and lentils, are rich in protein and fiber, all at a very affordable price. No wonder legumes have always been a key part of our diet.

Thousands of Years of Tradition

As noted in the Historical Dictionary of Switzerland, only a few species of legumes were originally known in Europe, with their use documented as far back as the Bronze Age. The many varieties of bush and pole beans we know today were only introduced to Europe from America in the 16th century and then cultivated in Switzerland. In densely populated, industrializing regions, legumes became an increasingly important substitute for bread from the 17th century onward, particularly during grain crop failures. It’s essential to imagine that before industrialization, people were primarily occupied with producing their own food and subsisted year-round on a porridge made of grains and legumes, which were the main source of protein. Meat was an absolute rarity, and the potato didn’t enter the picture until the 18th century.

Tasty and Affordable

With the rise of the current vegetarianism trend, legumes have been widely used as a base for extruded substitutes, like those we know under brand names such as Planted or Garden Gourmet. And that’s a good thing. But for those who know how to cook, there’s no need for detours through factories to prepare a delicious meal with legumes. Italian Cucina Povera shows us how with the classic Pasta ai Fagioli, and the Indian lentil dish Dal is filling and incredibly flavorful when prepared correctly and paired with something crispy. For most legume dishes, from rare sugar snap peas to chickpeas, which we often associate with Middle Eastern cuisine, we can now turn to regionally produced varieties. Even organic options are reasonably priced. Those who want to discover lentils in their most exciting form should consider trying the tempeh patties from Patrick Marxer’s company Das Pure. In this case, the "processing" of legumes is left to a special fungus, which denatures the proteins, making them more accessible to humans.

More, Please!

So, where’s the problem? Well, statistics show that the average consumption of peas and beans in Swiss households has a lot of room for improvement: according to Statista, only 360 grams per household per month were served on Swiss plates—barely anything compared to the vast potential of legumes as a game changer for soil- and climate-friendly agriculture. Legume crops are also more resistant to extreme weather conditions like drought and heat and can help ensure that despite climate change, we won’t necessarily face a food crisis.
Through the symposium and food labs organized by Soil to Soul, we ensure that legumes regain their rightful place on our plates and that lesser-known varieties are grown more frequently, contributing to biodiversity. By becoming part of our community, you’ll always have access to the latest information on soil- and climate-conscious nutrition without sacrificing enjoyment. We’re excited to have you with us, helping to spread our message.

Further sources:

NZZ Bellevue: Cooking with Legumes

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