Table 5.

Factors to consider for choosing culinary approaches based on nutritional content.

Factors	Recommendations
Heat exposure and cooking time	Opt for methods with shorter cooking times or lower heat to preserve nutrients. Examples include steaming, stir-frying, or sautéing legumes. Avoid overcooking or prolonged high-heat cooking methods which may lead to nutrient losses.
Water usage	Use methods that involve limited water contact and volumes to minimize nutrient leaching. Consider using boiling methods such as pressure cooking, where less water is required. Additionally, using the soaking water (for legumes that require soaking) in boiling procedures can help retain some water-soluble nutrients.
Processing techniques	Soaking, sprouting, and fermentation can enhance nutrient quality. Soaking legumes before cooking reduces cooking time and improves digestibility. Sprouting legumes increases nutrient availability and reduces anti-nutrients content. Fermenting legumes enhances their nutritional profile and promotes the growth of beneficial bacteria.
Complementary ingredients	Pair legumes with foods rich in vitamin C or fat sources to enhance nutrients absorption. Vitamin C facilitates the legumes’ non-heme iron absorption, while pairing legumes’ consumption with a source of fat can improve the absorption of fat-soluble vitamins. Including citrus fruits, bell peppers, or tomatoes in legume dishes can provide vitamin C, while adding olive oil, avocado, or nuts can contribute to the fat content.
Consider nutritional composition of variety	Take into account the specific nutritional composition of the variety of legume being used. Different legumes may vary in their nutrient profiles, so understanding their individual characteristics can guide the selection of appropriate cooking methods. Referring to nutritional databases or dietary guidelines can provide valuable informations on various legume varieties’ nutrient contents.