Traditionally the Greek cuisine had a basic rule. Wednesdays and Fridays no meat! Either being religious or economic reasons, the strict devotion to this rule made space for another almost basic rule. Wednesdays and Fridays are legumes days. Being a good source of micronutrients, iron, phosphorus, potassium and calcium, the humble legumes are a cornerstone of any Mediterranean diet and especially the greek one.

The carbohydrates in pulses are slowly absorbed and for this reason, they are classified as low glycaemic index foods. Because of their low glycaemic index, pulses are a good choice for blood sugar regulation when consumed in the right quantity and frequency by people with diabetes. Legumes have a high vegetable protein content of up to 20-25% and, in combination with their high folate content, can partially substitute animal protein. The fibre contained in pulses helps in the smooth functioning of the intestine and prevents constipation. The combination of fibre and high folic acid content with the low saturated fat content of pulses makes them food with a strong cardioprotective effect. 

Tip: To increase the absorption of the iron contained in legumes by the body, it is advisable to combine them with good sources of vitamin C such as lemon and raw peppers. 

Some of the pulses, such as fava beans will be soft before the rest are ready. This is not a problem because they will blend with the vinaigrette creating a more interesting sauce. 

A lovely, fresh, spring salad with all the beneficial properties of legumes! Even though it's a legume, it gives you the feeling of eating something very light and creates a feeling of freshness and coolness.