Pulses are Delicious!

I am sure you have enjoyed lentils, chickpeas, split peas and the like. These are all the dried seeds of the legume plants of which they grow. And guess what we grow a lot in Canada! These dried seeds are such a huge part of so many diets across the globe and I'm sure you are hearing a lot about them right now as 2016 is The Year of the Pulse. For good reason, it's part of a sustainable agriculture that helps feed the world and helps feed the soil. As they grow, legumes put nitrogen back into the soil which reduces the need for fertilizers and helps the soil and the plants grow! What an amazing plant. If you want to learn more and get details of how to celebrate this year check out these websites:
Pulse Canada and Pulse Pledge

I recall days gone by that had me wondering why my grandmother and mother would cook dried peas, beans and lentils for so long and what benefit was it for me to eat them?

Well I have changed those thoughts and enjoyed using these pantry staples in my kitchen over and over again.

Pulses, which is now what the category of dried peas, beans and lentils are referred to, have long been looked upon as something used in past. Not so, look to the future, they are bigger and better and have a place in our kitchens alongside their canned cousins.

It may seem a bit tiresome to peruse through your peas and beans to find stones or other unwanted stems, misshaped ones or bits of pods, but some get through processing so it is best to remove them when dry. Giving the pulses a rinse first helps to remove the “powdery” film they get from being packaged and moved around rubbing against each other.

Methods of Soaking Pulses:

Quick Soak involves bringing the pulses to boil in lots of water for a short 2 minutes and then turning the heat off and let them stand in the water for 1 hour. Drain and rinse and they are ready to cook.

Overnight Soak is simply that. Covering the pulses with water and letting them soak overnight, usually anywhere from 8 to 12 hours will do to rehydrate them. Drain and rinse and they are ready to cook. It is recommended to soak them in the refrigerator overnight. Do not use the soaking liquid to cook the pulses.

Cooking Pulses:

The cooking time varies depending on the pulse but lots of water is helpful to cook them. The fresher the product the less cooking time they will need. If you don’t know how long your dried peas, beans and lentils have been around, you are best to pick up some fresh ones at the store. They typically take anywhere from 20 minutes to 1 1/2 hours to become tender after soaking.

Black Eyed Peas or Beans:

This legume has a huge following in the Southern States in a traditional Hoppin’ John, a favourite bean and rice dish. They get their name from the dark eye that peers out of the pea’s curve. This pea or bean as it is referred to interchangeably can be soaked and cooked and used hot or cold. This pulse is small enough to add to a favourite soup, but hearty enough to stand up to other beans in a salad. Because of it’s smaller size the mealy texture is not as apparent as with other beans and gives it more of a similar texture to peas.

Use a tightly covered container to store your pulses. It is best to store them away from light in order to retain its flavour, texture and nutrition.

Lentils:

A favourite in many Mediterranean countries, lentils are the only pulses that do not need any soaking. Lentils span the globe through out the Middle East and India as well. They cook quickly compared to other pulse varieties whish is another reason for it’s popularity. There are a few varieties of lentils; green/brown, red and yellow. Typically you will see red and yellow lentils included in many Indian or Middle Eastern recipes. Green and brown varieties that include the smaller French lentil are used in soups and stews, but are also pureed to produce a variety of side dishes.

Once cooked, you can freeze pulses in airtight containers or resealable freezer bags for up to 3 months. Be sure to completely cool them before packing and in smaller 1 or 2 cup (250 or 500 mL) portion sizes.

White Kidney Beans:

Everyone seems to know the brother of the white kidney bean, the red kidney bean as the perfect addition to chili. Well the white kidney bean can stand alongside the red anywhere one goes the other is a perfect substitute. They both have a smooth moist inside, which makes it well suited to mashing but can also withstand the hit of vinegar and strong dressings in salads.

White kidney beans are a great addition to soups when wanting to add some thickening and protein power for a vegan or adding an extra special touch to your minestrone.

It is best to add acidic ingredients like tomatoes or vinegar to pulses only after they are tender. The acids, including salt can prohibit the pulse reaching its ultimate tenderness.

Chickpeas:

Some know them as garbanzo beans, but most now refer to this pulse as chickpeas. This is one of the most used pulse around the world including the Mediterranean, Middle East, India and North America. One popular use for chickpeas is hummus; a garlic and tahini flavoured dip or spread that is pureed and enjoyed with pita bread.

Chickpeas go beyond being eaten cooked in soups or stews. They are major ingredients in salads and additions to fillings for peppers or tortillas.

Like all pulses, chickpeas pack a power punch of protein, fibre and vitamin content and are popular protein replacers for many vegetarians.Here are just a few pulses that you can incorporate into your diet:
dried beans, such as white kidney, red kidney and dried peas, such as black eye peas and chickpeas, lentils (red, black and green)

These are high in protein and fibre and low in fat. A great addition to add to your weekly menus at home. You can enjoy them in different ways and I thought I would share a few recipes with you to get you started!

Black Eyed Peas and Goat Cheese Toss

This vibrantly coloured side dish is perfect to sit aside a roasted chicken breast or pork chop. It is packed with roasted vegetables that add colour and texture to the peas. This favourite little pea also known as a bean has a distinguishing dark spot where the plant begins to sprout when planting which is the eye of this tender little pulse.

1 1/2 cups (375 mL) dried black eyed peas

1 each yellow and red pepper, chopped

1 small zucchini, chopped

2 tbsp (25 mL) extra virgin olive oil

3 cloves garlic, minced

1 tsp (5 mL) chopped fresh thyme

1/4 tsp (1 mL) salt

Pinch pepper

2 tbsp (25 mL) each chopped fresh chives and Italian parsley

1 cup (250 mL) halved grape tomatoes

Dressing:

3 tbsp (45 mL) extra virgin olive oil

2 tbsp (25 mL) cider vinegar

1 tsp (5 mL) Dijon mustard

1/2 tsp (2 mL) salt 

1/3 cup (75 mL) crumbled goat cheese

1. Sort through peas and remove any stones. Rinse peas in fine mesh sieve. 

2. Combine 6 cups (1.5 L) water and black eyed peas in large deep bowl. Cover and refrigerate overnight. Discard water and rinse peas.

3. Bring 8 cups (2 L) of water and soaked peas to boil in large pot. Reduce heat; partially cover and simmer for about 30 to 45 minutes or until peas are tender. Drain and rinse; set aside.

4. Preheat oven to 400 F (200 C).

5. Combine yellow and red pepper and zucchini in bowl. Drizzle with oil and add garlic, thyme, salt and pepper Toss to combine and spread onto large parchment paper lined baking sheet. Roast in oven for about 35 minutes or until golden and tender.

6. Dressing: Whisk together oil, vinegar, mustard and salt in small bowl; set aside.

7. Scrape roasted vegetables into large bowl. Add cooked peas and stir to combine. Drizzle with dressing and sprinkle with goat cheese and stir to coat.

Serves 6 to 8.

Other bean option: white pea beans (navy beans) or pinto beans

Canned bean option: Use 2 cans (19 oz/540 mL) black eyed or pinto beans, drained and rinsed.

Lentils and Prosciutto

Salty and crisp prosciutto is the right match for these delicate little dried lentils. You can find brown, green or French lentils in stores and use them interchangeably in recipes. They are tender and cook up quickly with no soaking. A tasty sidedish for your next seafood or fish dinner.

1 cup (250 mL) French lentils (du Puy)

4 oz (125 g) thinly sliced prosciutto

1/4 cup (50 mL) extra virgin olive oil

1 small red onion, diced

4 cloves garlic, minced

1 1/2 tsp (7 mL) chopped fresh rosemary

1 cup (250 mL) chicken stock

4 cups (1 L) chopped spinach 

2 tbsp (25 mL) chopped fresh Italian parsley

Pinch pepper

1. Sort through lentils and remove any stones. Rinse in fine mesh sieve.

2. Bring 6 cups (1.5 L) of water and lentils to boil. Reduce heat; partially cover and simmer for about 20 to 30 minutes or until tender. Drain and rinse; set aside.

3. Heat large nonstick skillet over medium high heat and brown prosciutto slices until crisp. Remove to paper towel lined plate and set aside.

4. Return skillet to medium heat and add oil. Cook onion, garlic and rosemary for about 4 minutes or until softened. Add cooked lentils and stock and bring to simmer. Simmer for 5 minutes.

5. Stir in spinach and cook, stirring for about 3 minutes or until spinach is wilted. Add parsley, salt and pepper.

6. Crumble or chop prosciutto and stir into lentils before serving.

Serves 4 to 6.

Other lentil options: brown or green lentils

Canned bean option: Use 2 cans (19 oz/540 mL) lentils, drained and rinsed

White Bean Mash

Are you trying to come up with new ideas for your side dish options? Well here is one that everyone will enjoy. These mashed beans are similar in texture to potatoes and are enhanced with strong flavours of sage and sundried tomatoes. A new option for your weeknight or entertaining menus, that will stand alongside a favourite steak or roast.

2 cups (500 mL) white or red kidney beans

3 cloves garlic 

Half small onion

1/2 cup (125 mL) hot vegetable stock

2 tbsp (25 mL) chopped fresh sage

3 tbsp (45 mL) drained chopped oil packed sundried tomatoes

2 tbsp (25 mL) chopped fresh basil or Italian parsley

1/2 tsp (2 mL) salt 

Pinch pepper

1. Sort through beans and remove any stones. Rinse in fine mesh sieve. 

2. Combine 8 cups (2 L) water and white kidney beans in large deep bowl. Cover and refrigerate overnight. Discard water and rinse beans.

3. Bring 8 cups (2 L) of water, soaked beans, garlic and onion to boil in large pot. Reduce heat; partially cover and simmer for about 1 to 1 1/2 hours or until beans are very tender. Drain well and return to pot.

4. Add vegetable stock and mash beans with potato masher until smooth. Stir in sage, tomatoes, basil, salt and pepper.

Serves 4 to 6.

Other bean options: Romano beans

Canned bean option: Use 3 cans (19 oz/540 mL) white or red kidney or Romano beans, drained and rinsed

Asian Chickpea Mix

The fresh taste of mandarin and the crunch of almonds add extra zing to this side dish. Warm or cold, this mix is a match for pan-fried fish or serve it alongside some grilled tuna. If there are leftovers pack them up for lunch and toss in some smoked salmon or canned tuna for some added protein.

1 1/2 cups (375 mL) chickpeas

2 stalks lemongrass, cut in three pieces each

1 tbsp (15 mL) sesame oil

1 bunch green onions, chopped

2 cloves garlic, minced

1 tsp (5 mL) minced fresh ginger

1 large red or green pepper, chopped

1 can (284 mL) mandarin oranges, drained

1/2 cup (125 mL) sliced almonds, toasted

2 tbsp (25 mL) soy sauce

2 tbsp (25 mL) rice vinegar

2 tbsp (25 mL) chopped fresh coriander (optional)

1. Sort through beans and remove stones. Rinse in fine mesh sieve. 

2. Bring 8 cups (2 L) of water and chickpeas to a full boil for 2 minutes. Remove from heat and let stand for 1 hour. Drain and rinse.

3. Bring 8 cups (2 L) of water, soaked chickpeas and lemongrass to boil in large pot. Reduce heat; partially cover and simmer for about 30 to 45 minutes or until chickpeas are tender. Drain and rinse chickpeas; discard lemongrass.

4. Heat oil in large nonstick skillet over medium heat and cook onions, garlic and ginger for 3 minutes. Add chickpeas and red pepper and cook, stirring for about 5 minutes or until pepper is beginning to turn golden. 

5. Scrape into large bowl and add mandarins and almonds and stir to combine.

6. Whisk together soy sauce and rice vinegar and then drizzle over the chickpea mixture and toss to combine. Sprinkle with coriander if desired.

Serves 6 to 8.

Other bean option: white or red kidney beans

Canned bean option: Use 2 cans (19 oz/540 mL) chickpeas, drained and rinsed