Legumes are now recognized as important pillars of a balanced vegetarian diet. They are found in almost all culinary traditions around the world. In Switzerland, their production is gaining momentum as they offer numerous advantages both ecologically and nutritionally. In this article, we will explore how legumes are grown locally, which varieties are most common, and how we can use them in delicious everyday recipes.

What is a legume?

Legumes, sometimes called “pulses” or “fabaceae,” form a large family of plants. They include:

• Lentils (green, brown, red, black, etc.)
• Beans (white, red, black, pinto, etc.)
• Peas (chickpeas, split peas, green peas, etc.)
• Soybeans
• Fava beans

Their common characteristic is the pod, which encloses seeds rich in plant proteins, fibers, and various micronutrients. Used for millennia by many civilizations, they are renowned for combining taste and health benefits.

The term “dry vegetables” is often used to refer to the dehydrated form of legumes such as lentils, chickpeas, or dry beans. However, some legumes are also consumed fresh, like green peas and green beans.

A Local Production in Full Evolution

The Swiss Climate and Legumes

Switzerland, with its temperate climate and varied terrain, has not always been considered a large-scale producer of legumes. Historically, lentils and peas were already part of rural diets, but intensive cultivation did not experience the same growth as in other regions of the world. However, demand is changing: dietary habits are shifting towards more plant-based proteins, and Swiss farmers are adapting to meet this new demand.

Today, there is a growing interest in legume cultivation in Swiss farms. The most favorable cantons are often those that benefit from sufficient summer sunshine and lighter soils that facilitate drainage, such as in German-speaking Switzerland, Valais, or certain regions of the Plateau. Swiss farmers also encourage the introduction of crop rotations that include legumes, as they naturally enrich the soil with nitrogen.

The Most Cultivated Varieties in Switzerland

In Switzerland, certain varieties of legumes are favored for their better adaptation to the climate and consumer demand:

1. Green Lentils: Traditionally, green lentils were already present in the Jura region. They grow well at moderate altitudes and are appreciated for their delicate taste and firm texture.

2. Chickpeas: Increasingly cultivated, especially in warmer and drier regions, they require good sunlight. Swiss chickpeas are gaining popularity thanks to the rise of Mediterranean and Middle Eastern dishes like hummus or falafels.

3. Dry Beans: Several varieties (white, red, borlotti) are cultivated on a smaller scale. They interest enthusiasts of soups, stews, and traditional dishes.

4. Green Peas and Split Peas: In Switzerland, there are also green peas intended to be consumed fresh or processed into split peas, widely used in soups.

Benefits for Biodiversity and the Environment

The cultivation of legumes in Switzerland offers several ecological benefits:

• Nitrogen Fixation: Legumes have the ability to fix nitrogen from the air into the soil thanks to the nodules on their roots. Thus, they reduce the need for costly and potentially polluting chemical fertilizers.

• Improvement of Soil Structure: By alternating legumes with other crops, farmers preserve and improve soil quality, reducing erosion and promoting microbial biodiversity.

• Reduction of Carbon Footprint: Legumes require less water and inputs than some other crops. Moreover, their local cultivation reduces long-distance imports, decreasing the environmental impact related to transport.

These factors make legumes a wise choice for sustainable agriculture on Swiss territory and a preferred ingredient for more responsible eating.

Nutritional Benefits

Nutritionally, legumes are often presented as a treasure for vegetarian cooking, and for good reason:

• Rich in Proteins: On average, legumes offer between 20 and 25 g of protein per 100 g of dry product. This makes them an essential source to meet our daily protein needs.

• Dietary Fibers: Legumes are an excellent source of soluble and insoluble fibers. Fibers promote satiety, regulate blood sugar, and contribute to the good health of the intestinal microbiota.

• Vitamins and Minerals: Lentils, chickpeas, and other legumes are rich in iron, magnesium, potassium, as well as B vitamins such as thiamine (B1) and folate (B9). Some legumes also contain zinc and selenium.

• Low Glycemic Index: Legumes have a relatively low glycemic index, thus contributing to better blood sugar balance for people following a vegetarian diet or wishing to monitor their carbohydrate intake.

For people limiting or excluding animal products, legumes are a cornerstone of protein intake. Combining different plant sources (grains, nuts, seeds) with legumes allows for “complete” proteins, meaning all essential amino acids are present.

Tips for Preparing and Cooking Legumes

To fully enjoy the flavor and nutritional benefits of legumes, a few basic rules should be followed during their preparation:

1. Soaking: Most dry legumes benefit from being soaked before cooking, sometimes up to 12 hours for chickpeas, 8 hours for dry beans, and about 2 hours only for some lentils (although some lentil varieties, like coral lentils, can be cooked without soaking). Soaking softens the legume and reduces cooking time, while improving digestion.

2. Rinsing: After soaking, rinse the legumes thoroughly with cold water to remove impurities and residues released. This step helps reduce bloating.

3. Adapted Cooking: Cooking time varies depending on the species of legume and the technique used. For example:

   • Green lentils: about 20 to 30 minutes of cooking in water or broth.
   • Dry beans: between 45 and 60 minutes (or more) depending on the variety, if you cook in a regular pot.
   • Chickpeas: around 1 to 2 hours, unless using a pressure cooker which significantly reduces cooking time.

4. Seasoning: Wait until the end of cooking to salt, to avoid extending the cooking time. However, you can add some spices or aromatics from the start (bay leaves, garlic, onion). Aromatic herbs like thyme or oregano pair very well with the cooking aftermath.

5. Storage: Once cooked, legumes can be stored for two to three days in the refrigerator in an airtight container. You can also freeze them for later use (soups, salads, vegetarian burgers, etc.).

Vegetarian Recipes with Swiss Legumes

Here are some suggestions for incorporating Swiss legumes into your daily menu. The following recipes are simple, tasty, and suitable for 100% vegetarian cooking.

1. Swiss Green Lentil Soup with Seasonal Vegetables

Ingredients (4 people)

• 200 g of Swiss green lentils
• 1 sliced onion
• 2 carrots cut into rounds
• 1 diced celery stalk
• 1 liter of vegetable broth
• Salt, pepper, aromatic herbs (bay leaf, thyme)

Preparation

1. Rinse the pre-soaked green lentils (at least 2 hours if necessary).
2. In a large pot, sauté the sliced onion in a drizzle of olive oil.
3. Add the carrots and celery, continue cooking for a few minutes over medium heat.
4. Then pour in the lentils and vegetable broth. Add the aromatic herbs.
5. Bring to a boil, then simmer for about 25 minutes, or until the lentils are tender.
6. Salt and pepper at the end of cooking. Serve hot with whole grain bread.

This soup is filling, rich in plant proteins and fibers. It can be enjoyed as a starter or a light main course.

2. Swiss Chickpea Curry with Spinach

Ingredients (4 people)

• 200 g of dry Swiss chickpeas (or the equivalent in cooked chickpeas)
• 1 chopped onion
• 2 garlic cloves
• 1 tablespoon of curry paste (mild or medium according to your taste)
• 400 g of crushed tomatoes
• A handful of fresh spinach
• Salt, pepper, vegetable oil

Preparation

1. After soaking, cook the chickpeas in a pot of water for about 1 to 1.5 hours (or use home-cooked chickpeas that you have frozen).
2. In a sauté pan, fry the chopped onion and garlic in a little oil. Add the curry paste to release the aromas.
3. Pour in the crushed tomatoes and simmer for a few minutes.
4. Incorporate the cooked chickpeas, with a little water or broth if the sauce thickens too much.
5. At the end of cooking, add the spinach, salt, and pepper.
6. Cook for another 2 to 3 minutes for the spinach to wilt gently.

Serve this curry on a bed of brown rice or with naan bread. The chickpea-spinach combination offers a nutritious and colorful pairing, perfect for a complete meal.

3. Lentil and Carrot Patties

Ingredients (4 patties)

• 150 g of cooked and drained lentils (Swiss if possible)
• 1 grated carrot
• 1 small chopped onion
• 1 chopped garlic clove
• 2 tablespoons of chickpea flour (or any other flour)
• Spices of choice (cumin, paprika), salt, pepper

Preparation

1. In a bowl, coarsely mash the cooked lentils with a fork.
2. Add the grated carrot, chopped onion, and garlic, then the flour.
3. Season with your favorite spices, then mix until you get a dough that holds together.
4. Form patties with your hands.
5. In a lightly oiled pan, brown them for about 4 minutes on each side over medium heat.

Serve with a green salad, grilled vegetables, or a chutney. This recipe is ideal for replacing a steak in a vegetarian burger.

4. White Bean, Tomato, and Basil Salad

Ingredients (4 people)

• 200 g of cooked Swiss white beans (or dry beans to soak and cook)
• 2 diced tomatoes
• 1 sliced red onion
• A few fresh basil leaves
• 2 tablespoons of olive oil
• 1 tablespoon of balsamic vinegar
• Salt and pepper

Preparation

1. Rinse and drain the cooked beans.
2. Mix them in a bowl with the diced tomatoes, red onion, and basil leaves.
3. Season with olive oil, vinegar, salt, and pepper.
4. Serve chilled or at room temperature.

This simple and colorful salad is perfect for summer or to accompany a vegetarian barbecue (with, for example, grilled vegetables and tofu skewers).

Legumes and Sustainable Consumption

Reducing Waste

For a truly sustainable approach, consider buying your legumes in bulk. You can store them in glass jars or airtight containers away from light and humidity. This practice reduces plastic packaging and limits food waste, as you only buy the quantity you need.

Valuing Cooking Water

Aquafaba, the cooking water from chickpeas, is increasingly used as an egg white substitute in vegan baking. If you buy chickpeas in jars or cans, collect and save this liquid to make vegan chocolate mousses or egg-free meringues.

Encouraging Local Demand

By choosing legumes produced in Switzerland, you support local farmers and encourage more ecological production, while limiting the carbon footprint of transport. This also stimulates the rural economy and values Swiss agricultural lands, often threatened by urbanization.

Other Recipe Ideas to Explore

To vary your menus based on Swiss legumes, here are other gastronomic avenues:

• Beetroot Hummus: Replace half of the chickpeas with pureed cooked beetroot. You’ll get a bright pink hummus, ideal for brightening up appetizers.
• Pumpkin and Coral Lentil Soup: A great autumn classic, comforting and very tasty.
• Swiss Chickpea Falafels: Blend soaked (but uncooked) chickpeas, onion, garlic, coriander, and spices, before forming balls to bake or fry.
• Black Bean Burger: Mix cooked black beans with mushrooms, spices, and a bit of breadcrumbs for a very tasty vegetarian burger.
• Sautéed Fresh Fava Beans: In spring, local fresh fava beans are a delicious ingredient to enhance a vegetable stir-fry or a crunchy salad.

The Future of Legumes in Switzerland

The Swiss legume market is expanding, driven by several factors: interest in healthier eating, ecological awareness, and the desire to support short supply chains. The challenges are numerous: making these crops economically viable, finding seeds adapted to the Swiss climate, and raising consumer awareness to discover the diversity of these foods.

Agricultural technology is also evolving, with varietal selection programs and partnerships between farmers and research organizations. The goal is to develop legume varieties resistant to climate hazards and adapted to the quality requirements of Swiss consumers. We can imagine that in the coming years, the range of local legumes will further expand, offering more choices, tastes, and recipes.

Conclusion

Legumes play a central role in the transition to a more plant-based and ecological diet. Long overlooked on our plates, they are gaining popularity thanks to their nutritional richness, versatility in cooking, and positive environmental impact. In Switzerland, producers are committed to cultivating lentils, chickpeas, beans, and other varieties, allowing consumers to favor local products that respect biodiversity.

Cooking legumes is simple and inexpensive. Whether you’re a fan of traditional recipes or in search of new flavors, you’ll surely find happiness among the many possibilities these rich seeds offer. Learn to prepare them, season them, and pair them with other ingredients to enjoy their benefits in a healthy and responsible gastronomic approach.

By favoring Swiss legumes, you support farmers in your region, reduce your carbon footprint, and fill up on essential nutrients. So, don’t hesitate any longer: invite these treasures of the earth into your kitchen and participate in the dynamic of more sustainable and local consumption. Enjoy your meal!