Kaunviljad

Kaunviljad are edible seeds of leguminous plants belonging to the family Fabaceae. They are typically harvested for their nutrient-dense dry seeds or fresh pod material. The group includes common crops such as beans (for example kidney beans, white beans), lentils, chickpeas, and peas, as well as soybeans.

Nutritionally, kaunviljad are rich in plant-based protein, dietary fiber, complex carbohydrates, and minerals such as iron, magnesium, and folate. They are naturally low in fat and can have a low to moderate glycemic index, depending on preparation. Soaking and thorough cooking help improve digestibility and reduce anti-nutrients that can be present in some varieties.

In agriculture, kaunviljad are valued for their ability to fix atmospheric nitrogen through symbiotic bacteria in root nodules, improving soil fertility and reducing the need for synthetic nitrogen fertilizer. They are grown in diverse climates and soil types, with yields influenced by rainfall, temperature, and cultivar.

Culinarily, kaunviljad are versatile and widely used across cuisines. They can be dried and rehydrated for soups, stews, and curries, mashed into spreads, or milled into flours. Canned varieties offer convenience and longer shelf life. In Estonia and the Baltic region, kaunviljad appear in traditional soups and dishes and are increasingly popular in plant-based and vegetarian diets.