Legumes are a staple in the diets of people living in Blue Zones, which are regions of the world where people tend to live longer and healthier lives. These areas include places like Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California.

In these Blue Zones, legumes such as beans, lentils, and chickpeas are widely consumed and play a significant role in the local cuisine. Legumes are considered so important because they are packed with nutrients. They provide body with essential nutrients necessary for optimal health and well-being.

Legume consumption has been linked to a reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Legumes are versatile and delicious: they can be prepared in various ways, such as soups, stews, salads, or even made into spreads like hummus.

Here’s a recipe of a very simple lentil and beetroot salad that can be eaten on its own or with a side of whole grains or potatoes.

Ingredients:

• 300 g green lentils
• 2 big cooked beetroot
• a few garlic cloves
• 2 big red onions
• 80 g rocket leaves
• 3 tbsp. balsamic vinegar
• a can of chopped tomatoes
• olive oil
• salt

Wash lentils in cold water and then cook in salted water for about 20 mins or until they are soft but not mushy yet. Drain and set aside. Dice beetroot, red onion and garlic.

In a deep pan with olive oil fry onion and garlic for a few minutes, then add rocket leaves, beetroot and lentils. Pour 3 tablespoons of balsamic vinegar. Cook everything for a minute, then add chopped tomatoes and cook again for another minute.

Enjoy!