Looking for something new, fast and bright on the table? We want to remind you that legumes have been an important part of Estonian diet since ancient times. Who does not know that on this day in February we should eat pea soup and Shrovetide bun?

Did you know that legumes belong to the group of vegetables and are good sources of fibre and vegetable protein? Indeed! The diet of our ancestors even then was very rich in peas, beans, lentils and other legumes. In the old days, meat was a luxury, and nutritious food had to be prepared from what grew in the field and was at hand.
The modern Western diet has moved away from tradition, so it’s good to remember that legumes, including lentils, are highly nutritious foods that should be cooked more often. Besides, adding legumes to your meals is a very simple, quick and affordable way to enrich your menu. Who among us does not know that a healthy athlete needs quality nutrition both before and after training? We share with you a quick and healthy combo: Lentil soup with a tortilla.

You will need:

• 2 carrots
• 1 dl raw buckwheat
• 1.5 dl red lentils
• 2 dl natural tomato puree
• 2 pickles
• ca. 7 cm leek
• 3 garlic cloves
• 1-1.5 litres of boiling water

How to cook:

• Sauté chopped garlic and leeks in olive oil.
• Add chopped carrots, stir and reheat.
• Add tomato puree, lentils and raw buckwheat, simmer a little more.
• Gradually add boiling water and cook the soup over low heat for 20-30 minutes.
• Season with salt and pepper and serve with chopped herbs.

For more nutrition, you can serve a delicious tortilla, which is very easy to prepare. We advise you to use a whole grain tortilla, then the body will receive slow carbohydrates, and you will feel full longer. We stuffed our tortilla with hummus, paprika, cucumber and some cheese.

Very tasty and nutritious!

Katriina Pärnpuu

“I always loved to cook healthy and delicious food. When I studied to be a nutrition consultant, I learned more about the effects of food on the body. It was a very educational period, and I had a growing desire to share my new knowledge. In the modern world, it is extremely important to be able to appreciate the quality of your food. I really hope I can inspire you a little and make food choices easier for everyone who wants it.”

You can find delicious recipes and recommendations on Katrina’s Facebook and Instagram page.