PULSES -PACKED WITH GOODNESS!

Brigitte Lotriet
Oct 20, 2016
5 min read

Often overlooked the beans and pulses families are usually not associated with much and seen by many as ‘poor man’s food’. The more we learn about the issues facing our food sources from global warming to economic challenges the more it becomes clear that finding sustainable, high micronutrient to price ratio’s is vital. Enter our humble friends the pulses. Beans, peas and lentils are exceptional nutritional value for money and their growth actually improves soil fertility, they leave a small carbon footprint and are water efficient making them environmentally sustainable.

They are a great source of Vitamins like Folate and Minerals like Potassium and Calcium. They are also naturally gluten free, low in fat and low on the glycemic index, cholesterol free and a better source of protein than most modern meat products. The last point is not well known, especially among the fitness community and these little lovelies are therefore very poorly recommended but very worth every bite. Vegetarians benefit especially from adding more beans, peas and lentils into their dishes as they are marvellously versatile and compliment many styles and flavours in cooking.

Studies have shown that adding more of them to your diet is associated with overall better health, helps improve blood pressure and reduces the risk of conditions such as diabetes, heart disease and strokes along with helping one maintain a healthy weight. Some people report bloating and excessive gas when adding pulses into the mix of their diet but steps can be taken to reduce these symptoms including starting small and allowing your body time to build up tolerance, as well as soaking and drying them before cooking.

Add pulses to stews and meat dishes like mince as an affordable extension of your ingredients. Blend them into sauces like a Bolognese to thicken and again extend use. Cook up large batches and freeze them to whip up a quick bean soup or salad.

EASY VEGETABLE CURRY WITH CHICKPEAS

PREP TIME: 10 mins | COOK TIME: 20 mins | TOTAL TIME: 30 mins

Serves: 8 servings

INGREDIENTS

1 medium onion, diced

4 cloves of garlic, crushed into a paste

1 large sweet potato, diced into ½ inch cubes (no need to peel)

2 medium yellow or red potatoes, diced into ½ inch cubes

1 large carrot, sliced into thin rounds

1 large green bell pepper, diced

2 cups of green beans, chopped

3 spring onions or scallions, green and white parts chopped

1 tsp coconut/ olive or macadamia oil

4 pods of green cardamom, slightly crushed

¼ tsp turmeric

½ cup coconut milk (substitute almond milk for the lactose intolerant)

1-2 cups of vegetable stock or plain water

1 can of chickpeas, drained and rinsed

Juice of ½ lemon

2 tbsp minced coriander leaves for garnish

1 tbsp curry powder (or substitute with sambar powder)

½ tsp cayenne pepper

Salt to taste

INSTRUCTIONS

- Heat the oil. Add the cardamom and sauté for a minute until the pods start to colour slightly.

- Add the onions and sauté over medium heat until they start to sweat and turn translucent. Add the turmeric, cayenne and garlic and stir-fry for 30 seconds.

- Add the sweet potatoes, potatoes, and carrots. Season with some salt and cover the pan. Turn the heat to low and let the vegetables cook about five minutes. If the vegetables start to stick, add some water.

- Now add the green beans and green peppers and ½ cup of water or vegetable stock. Cover again and cook five more minutes.

- Check to see if the potatoes and sweet potatoes are cooked. If they are not, continue to cook, covered, for a few more minutes.

- Stir in the chickpeas, curry powder and another cup of vegetable stock. Bring the mixture to a boil.

- Add the coconut milk and scallions and just let the curry heat through without coming to a boil. Turn off the heat.

- Stir in the lemon and coriander leaves and add more salt if needed.

- Serve hot with rice.

ROASTED CAULIFLOWER AND CHICKPEAS WITH INDIAN SPICES

PREP TIME: 10 mins | COOK TIME: 40 mins | TOTAL TIME: 50 mins

Serves: 6 servings

INGREDIENTS

1 large head of cauliflower, trimmed and separated into florets

2 cups cooked or canned chickpeas, drained if canned

2 tsp coriander powder

2 tsp garam masala

½ tsp onion powder

½ tsp ginger powder

½ tsp garlic powder

½ tsp turmeric

½ tsp red chili powder

2 tbsp avocado or olive oil

Salt and ground black pepper to taste

5 spring onions or scallions, green and white parts finely chopped.

INSTRUCTIONS

- Preheat the oven to 200 degrees C.

- In a bowl, or on a foil-lined baking sheet, toss together all of the powdered spices, oil, salt, pepper, cauliflower and chickpeas.

- Spread the cauliflower and chickpeas evenly in a single layer of the sheet. Don't overcrowd the baking sheet or the vegetables won't roast, they'll steam.

- Bake for 40 minutes, stirring once, halfway through, to ensure the chickpeas and cauliflower get roasted evenly.

- Garnish with the spring onions and serve.

SPINACH BUTTER BEANS SCRAMBLE

INGREDIENTS

1 Tbsp olive oil

1/2 cup white onion

2 cloves minced garlic

1 tin butter beans

1/2 tsp cumin ,1/2 tsp dried thyme ,1/2 tsp turmeric (any fresh/dried herbs you prefer)

1/2 handful fresh parsley

1/2 tsp sea salt

1 Tbsp water

2 Tbsp nutritional yeast

1 cups spinach/kale, chopped

1 avocado, sliced

INSTRUCTIONS

- Combine all the spices with the water and add to a separate dish. Set aside.

- Heat olive oil over medium heat in a large skillet. Put the onion and garlic in the pan and cook for 5 minutes.

- Add butter beans in the pan and saute for 8-10 minutes.

- Pour over the spice/water mix. Add spinach and simmer for 2 minutes.

- Serve with sliced avocado on top.

VEGGIE BURGERS (6 burgers)

INGREDIENTS

350 g butternut cubes 350 g sweet potato cubes 150 g lentils, cooked 2 ml ground cinnamon 2 ml ground nutmeg 30 ml extra virgin olive oil Salt & ground black pepper 1/2 cup ground almonds 1 whole ice berg lettuce